12 week (first 3 weeks)
General
Beginner
Barbell
Plan Details
The 12 week (first 3 weeks) routine by Hungry5166 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
first phase concentrates on pairing primary and secondary muscles together. goal is yo target the smaller muscle groups through isolation after focusing on major muscle groups through compound lifts
Routine detail
Mon
back & real delts
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
bent over lat raises
3 Sets x 8 Reps
Tue
chest and anterior delts
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
landmine press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Wed
Legs and Calves
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bridge
3 Sets
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Fri
arms and traps
Est. 59 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
