Jose frakich 12 week transformation month 3
Cutting
Advanced
Barbell
Plan Details
The Jose frakich 12 week transformation month 3 routine by mattyb123 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Calves & Chest
Est. 87 min
10 exercises
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Day 2
Abs & Back
Est. 82 min
10 exercises
Decline Crunch
5 Sets x 12 Reps
Seated Leg Tuck
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 3
Shoulders
Est. 86 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Day 4
Arms Bis & Tri
Est. 76 min
10 exercises
Preacher Curl Machine
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Day 5
Legs
Est. 93 min
10 exercises
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
