12 ugers program
Cutting
Advanced
Barbell
Plan Details
The 12 ugers program routine by kasperbroen is a 11 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Bryst og arme uge 7+8
Est. 43 min
6 exercises
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Any
Overkrop uge 1+2
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
V-Up
4 Sets x 12 Reps
Any
Bryst og arme uge 5+6
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Ryg og skulder uge 9 til 12
Est. 57 min
7 exercises
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Shoulder Press (Stability Ball)
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Any
Ryg og Skulder uge 3+4
Est. 63 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Any
Ben uge 3 til 12
Est. 58 min
9 exercises
Machine Leg Press
1 Set x 12 Reps
Smith Machine Hack Squat
2 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
1 Set x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Any
Ryg og skulder uge 5+6
Est. 56 min
7 exercises
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Any
Bryst og arme uge 3+4
Est. 55 min
7 exercises
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Any
Bryst og arme uge 9 til 12
Est. 58 min
9 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Underkrop uge 1+2
Est. 60 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Stability Ball Back Extension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Decline Crunch
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 20 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Any
Ryg og skulder uge 7+8
Est. 50 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
