12WEEK
General
Beginner
Machine strength
Plan Details
The 12WEEK routine by sellistiani is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper 1
Est. 40 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Tue
lower 1
Est. 37 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Wed
cardio
Est. 23 min
3 exercises
Walking
1 Set
Walking
1 Set
Treadmill Running
1 Set
Thu
upper 2
Est. 42 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Fri
lower 2
Est. 41 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
