12week2
General
Beginner
Machine strength
Plan Details
The 12week2 routine by brandonjames3 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
lower-1
Est. 63 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Tue
upper-1
Est. 60 min
5 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Cable Upright Row
3 Sets x 15 Reps
Thu
lower-2
Est. 63 min
6 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Fri
upper-2
Est. 56 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
