Patrick's 12 Weeks to Ripped
Cutting
Advanced
Dumbbell
Plan Details
The Patrick's 12 Weeks to Ripped routine by tele1974 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Leg Blow up Day
5 exercises
Dumbbell Bench Squat
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 20 Reps
Barbell Bulgarian Split Squat
2 Sets x 20 Reps
Dumbbell Iron Cross
3 Sets x 15 Reps
Day 2
Chest/ Tricep Blow UP
5 exercises
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 20 Reps
Dumbbell Tricep Kickback
2 Sets x 20 Reps
Dumbbell Decline Fly
2 Sets x 20 Reps
Day 3
Full Body Day
8 exercises
Dumbbell Bench Squat
2 Sets x 15 Reps
Dumbbell Shoulder Press
2 Sets x 15 Reps
Pull-Up
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Day 4
Shoulder Day
6 exercises
Dumbbell One-Arm Shoulder Press
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
V Bar Pull-Up
3 Sets x 20 Reps
Dumbbell Arnold Press
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Day 5
Compound Day
2 exercises
Kettlebell Thruster
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
