Z Jim Stoppani's 12 wk Beginner to Advanced
General
Beginner
Machine strength
Plan Details
The Z Jim Stoppani's 12 wk Beginner to Advanced routine by lanman2000 is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Phase 4 Back Biceps
Est. 79 min
9 exercises
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Wed
Phase 4 Legs
Est. 74 min
8 exercises
Rowing
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Fri
Phase 4 Shoulders
Est. 44 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Sun
Phase 4 Chest Triceps
Est. 79 min
9 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Press (Close Grip)
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Any
Phase 3 zPull
Est. 62 min
9 exercises
Rowing
1 Set
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Any
abs exercises
Est. 47 min
7 exercises
dead bug
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
cable anti rotation
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
V-Up
3 Sets x 12 Reps
Any
Phase 3 yLegs
Est. 62 min
7 exercises
Rowing
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Any
Phase 3 xPush
Est. 91 min
11 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Any
Phase 2 yArms/Legs
Est. 109 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Any
Phase 1 Full Body
Est. 82 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Leverage Chest Press
2 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Incline Chest Press
2 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Any
Phase 2 xTorso
Est. 83 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Any
M M Monster Abs
Est. 29 min
4 exercises
Hanging Knee Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
