DragonKnight720
New 12 Wk Plan Phase I
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General
Intermediate
Barbell
Plan Details
The New 12 Wk Plan Phase I routine by DragonKnight720 is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 1
Est time: 135 min
10 exercises
Walking
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Barbell Squat
Upper Legs
Sets
5
Reps
15
Interval
00:00
Rest Time
01:15
Barbell Bent-Over Row
Back
Sets
5
Reps
12
Interval
00:00
Rest Time
01:15
Barbell Bench Press
Chest
Sets
5
Reps
15
Interval
00:00
Rest Time
01:15
Barbell Military Press
Shoulders
Sets
5
Reps
12
Interval
00:00
Rest Time
01:15
Dumbbell External Rotation
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:15
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:15
Mountain Climber
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Stationary Bike
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:45
