12 Set Destruction
General
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Plan Details
The 12 Set Destruction routine by mtnrise21 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Ultimate Split ?
Routine detail
Day 1
Legs
Est. 0 min
12 exercises
Step Machine
1 Set
Barbell Squat
5 Sets x 14,12,10,8,8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 14,12,10,8,8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Cable Leg Kickback
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Day 2
Chest/Triceps
Est. 0 min
12 exercises
Step Machine
1 Set
Machine Fly
2 Sets x 8 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Shoulders
Est. 0 min
12 exercises
Step Machine
1 Set
Dumbbell Lateral Raise
2 Sets x 14 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Barbell Military Press
5 Sets x 14,12,10,8,8 Reps
Barbell Upright Row
5 Sets x 14,14,12,12,12 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 14,12,10,10,10 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Day 4
Back/Biceps
Est. 0 min
12 exercises
Step Machine
1 Set
Cable Seated Row
5 Sets x 14,12,10,8,8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,12,10,10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 5
Abs
Est. 0 min
8 exercises
Step Machine
1 Set
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Weight Plate Russian Twist
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
5 Sets
Side Plank
5 Sets x 8 Reps
