12w1
Bulking
Advanced
Machine strength
Plan Details
The 12w1 routine by brandonjames3 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
lower
Est. 50 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Tue
upper
Est. 50 min
5 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Thu
lower
Est. 64 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Calf Press
2 Sets x 18 Reps
Fri
upper
Est. 56 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Any
Arms
Est. 58 min
10 exercises
Barbell Bicep Drag Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Incline Spider Curl
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
