12 week (7-9)
General
Intermediate
Machine strength
Plan Details
The 12 week (7-9) routine by Hungry5166 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
difficult split. each major muscle group it's own day
Routine detail
Mon
back and traps
Est. 53 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Tue
chest
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
landmine press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Wed
legs
Est. 40 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
delts
Est. 40 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Fri
arms
Est. 51 min
8 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
ez bar close grip press
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
