12 week (10-12)
General
Intermediate
Dumbbell
Plan Details
The 12 week (10-12) routine by Hungry5166 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
last phase primarily super sets
Routine detail
Mon
back and chest
Est. 53 min
8 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Tue
legs
Est. 46 min
7 exercises
Barbell Zercher Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Wed
shoulders and traps
Est. 44 min
7 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
seated dumbbell shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Thu
Tris n bis
Est. 0 min
0 exercises
This day is empty
