armygrunt4life
12 week ripped
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 12 week ripped routine by armygrunt4life is a 17 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Leg Day weeks 10,11,12...
Mon
Mon
Mon
Mon
Tue
Thu
Thu
Thu
Thu
Fri
Fri
Fri
Fri
Sun
Sun
Sun
Sun
tri,shoulder,biceps (10,11,12)
Est time: 240 min
11 exercises
Walking
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
03:00
Dip
Triceps
Sets
5
Reps
10
Interval
00:00
Rest Time
02:00
Machine Assisted Chin-Up
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Smith Machine Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
03:00
Preacher Curl Machine
Biceps
Sets
10
Reps
10
Interval
00:00
Rest Time
01:00
Single arm shoulder press
Shoulders
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Cable Tricep Kickback
Triceps
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Decline Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
03:00
Dumbbell Decline Fly
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
03:00
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