hilawesemma
My 12 weeks workout plan
Bulking
Intermediate
None
Plan Details
The My 12 weeks workout plan routine by hilawesemma is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
specialized Shoulder and Calf Workouts into each phase (Weeks 1–4, 5–8, and 9–12), ensuring balanced...
Day 1
Day 2
Day 4
Day 4
Day 5
Upper body push (Chest, Shoulders, Triceps)
Est time: 0 min
6 exercises
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
8,12
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
4
Reps
6,10
Interval
00:00
Rest Time
01:30
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
10,12
Interval
00:00
Rest Time
01:30
Cable Lateral Raise
Shoulders
Sets
3
Reps
15,20
Interval
00:00
Rest Time
00:45
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
12,15
Interval
00:00
Rest Time
01:00
Dumbbell Front Raise
Shoulders
Sets
2
Reps
12,15
Interval
00:00
Rest Time
00:45
