short-cut to size week 9-12
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.
Routine detail
Mon
chest, calves, tricep
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Tue
back, biceps
Est. 49 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
shoulder, traps, calves
Est. 61 min
7 exercises
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Machine Calf Raise
4 Sets x 30 Reps
Fri
legs
Est. 37 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
