Weeks 7-12**
General
Beginner
Machine strength
Plan Details
The Weeks 7-12** routine by apocalypsis is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Chest and Shoulders
Routine detail
Mon
Legs
Est. 65 min
7 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Hamstring Curl
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Mon
Cardio
Est. 22 min
1 exercise
Running
1 Set
Tue
Chest and Shoulders
Est. 66 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Wed
Back
Est. 52 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Cardio
Est. 32 min
1 exercise
Running
1 Set
Thu
Arms
Est. 55 min
6 exercises
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Fri
Abs
Est. 47 min
7 exercises
Side Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Plank
3 Sets
Sit-Up
1 Set x 58 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Fri
Cardio
Est. 32 min
1 exercise
Running
1 Set
