Pyramid - Normal / negative 12-8-5-8-12
General
Advanced
Machine strength
Plan Details
The Pyramid - Normal / negative 12-8-5-8-12 routine by ppasman95 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Rug & Biceps - Normal
8 exercises
Pull-Up
5 Sets x 8 Reps
Cable One-Arm Seated Row
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Day 2
Chest & Triceps - Negative
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Exercise not found
Dip
5 Sets x 8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Day 3
Benen & Schouder - Normal
9 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Exercise not found
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Day 4
Rug & Biceps - Negative
8 exercises
Pull-Up
5 Sets x 8 Reps
Cable One-Arm Seated Row
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Day 5
Chest & Triceps - Normal
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Exercise not found
Dip
5 Sets x 8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Day 6
Benen & Schouder - Negative
9 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Exercise not found
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
