New 12 Wk Plan Phase I
General
Intermediate
Barbell
Plan Details
The New 12 Wk Plan Phase I routine by DragonKnight720 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 135 min
10 exercises
Walking
1 Set
Barbell Squat
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Mountain Climber
3 Sets
Plank
3 Sets
Stationary Bike
1 Set
Day 2
Day 2
Est. 133 min
9 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Stationary Bike
1 Set
Day 3
Day 3
Est. 89 min
8 exercises
Walking
1 Set
Barbell Front Squat
5 Sets x 15 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Assisted Dip
5 Sets x 15 Reps
Barbell Upright Row
5 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
