12 Week Bulk + Warm-up
General
Beginner
Machine strength
Plan Details
The 12 Week Bulk + Warm-up routine by kuetip is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 49 min
8 exercises
Push up ladder
3 Sets x 8 Reps
Plate Loaded Chest Press
3 Sets x 8 Reps
Plate Loaded Incline
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Legs
Est. 36 min
5 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 3
Abs & Back
Est. 49 min
8 exercises
Standing cable torso rotation
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dip runner
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
Shoulders
Est. 0 min
0 exercises
This day is empty
Day 5
Arms & Abs
Est. 56 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Skullcrusher
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable one arm behind back curl
3 Sets x 8 Reps
