JonlefDavidsen
short-cut to size week 9-12
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AUDIO TIP
General
Beginner
Machine strength
Plan Details
The short-cut to size week 9-12 routine by JonlefDavidsen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mon
Tue
Thu
Fri
chest, calves, tricep
Est time: 75 min
9 exercises
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press (Reverse Grip)
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
4
Reps
30
Interval
00:00
Rest Time
01:00
Calf Press On Leg Press
Lower Legs
Sets
4
Reps
30
Interval
00:00
Rest Time
01:00
