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    12 Weeks Beginners Intermediate Advanced

    Uploaded by

    Ryan Pan
    The document outlines 3-day, 4-day, and 5-day workout splits with exercises listed for each day. The 3-day split focuses on chest/back/traps, quads/hams, and arms/shoulders. The 4-day split divides workouts into chest/triceps/forearms, back/biceps, quads/hams, and delts/traps/calves. The 5-day split has days for chest/calves, back, quads/hams, delts/traps, and biceps/triceps/forearms. Each split prescribes 2 sets of 10-12 reps for most exercises with 1 minute

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    12 Weeks Beginners Intermediate Advanced

    Uploaded by

    Ryan Pan
    152 views5 pages
    The document outlines 3-day, 4-day, and 5-day workout splits with exercises listed for each day. The 3-day split focuses on chest/back/traps, quads/hams, and arms/shoulders. The 4-day split divides workouts into chest/triceps/forearms, back/biceps, quads/hams, and delts/traps/calves. The 5-day split has days for chest/calves, back, quads/hams, delts/traps, and biceps/triceps/forearms. Each split prescribes 2 sets of 10-12 reps for most exercises with 1 minute

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    12 Weeks Beginners Intermediate Advanced

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    The document outlines 3-day, 4-day, and 5-day workout splits with exercises listed for each day. The 3-day split focuses on chest/back/traps, quads/hams, and arms/shoulders. The 4-day split divides workouts into chest/triceps/forearms, back/biceps, quads/hams, and delts/traps/calves. The 5-day split has days for chest/calves, back, quads/hams, delts/traps, and biceps/triceps/forearms. Each split prescribes 2 sets of 10-12 reps for most exercises with 1 minute

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    152 views5 pages

    12 Weeks Beginners Intermediate Advanced

    Uploaded by

    Ryan Pan
    The document outlines 3-day, 4-day, and 5-day workout splits with exercises listed for each day. The 3-day split focuses on chest/back/traps, quads/hams, and arms/shoulders. The 4-day split divides workouts into chest/triceps/forearms, back/biceps, quads/hams, and delts/traps/calves. The 5-day split has days for chest/calves, back, quads/hams, delts/traps, and biceps/triceps/forearms. Each split prescribes 2 sets of 10-12 reps for most exercises with 1 minute

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    BEGINNERS-INTERMEDIATE R OUTINE : 3 DAY SPLIT : THE PROGRAM: SPLIT: 3-DAY VOLUME: MEDIUM -HIGH REPS: 10-12 REST: 1 MINUTE

    BETWEEN EACH SET MONDAY : CHEST/BACK/TRAPS:


    2 SETS: INCLINE DUMBBELL PRESS 2 SETS: DEADLIFTS 2 SETS: INCLINE HAMMER STRENGTH PRESS 2 SETS: LAT PULLDOWNS 2 SETS: DIPS 2 SETS: BARBELL ROWS 2 SETS: DUMBBELL PULLOVERS 2 SETS: MACHINE ROWS 2 SETS: DECLINE BENCH PRESS 2 SETS: CLOSE -GRIP PULLDOWNS 2 SETS: FLAT BENCH DUMBBELL FLYES 2 SETS: SEATED CABLE ROWS 2 SETS: CABLE CROSSOVERS 2 SETS: HYPEREXTENSIONS 1 SET: CABLE SHRUGS 1 SET: DUMBBELL SHRUGS

    TUESDAY: 20 MINUTES LOW - MEDIUM INTENSITY CARDIO. WEDNESDAY: QUADS/HAMS:


    2 SETS: BARBELL BACK SQUAT - MEDIUM -WIDE STANCE 2 SETS: SMITH MACHINE STIFF-LEGGED DEADLIFTS - CLOSE STANCE 2 SETS: LEG PRESS - CLOSE STANCE 2 SETS: LYING LEG CURLS - CLOSE STANCE 2 SETS: LEG EXTENSIONS - CLOSE STANCE 2 SETS: SEATED LEG CURLS - WIDE STANCE 2 SETS: DUMBBELL LUNGES 2 SETS: BARBELL GOOD MORNINGS - MEDIUM -WIDE STANCE 2 SETS: LEG EXTENSIONS - MEDIUM -WIDE STANCE 2 SETS: STANDING LEG CURLS 2 SETS: ABDUCTIONS 2 SETS: ADDUCTIONS

    THURSDAY: 20 MINUTES LOW -MEDIUM INTENSITY CARDIO.

    FRIDAY: ARMS/FOREARMS/DELTS:

    SEATED OVERHEAD DUMBBELL PRESS - 2 SETS EZ BAR LYING TRICEP EXTENSION - 2 SETS DUMBBELL BICEP CURLS - 2 SETS DUMBBELL SIDE -LATERALS - 2 SETS V-BAR TRICEP PRESS DOWNS - 2 SETS INCLINE CURLS - 2 SETS WIDE-GRIP MACHINE OVERHEAD PRESS ONE-ARM OVERHEAD DUMBBELL EXTENSIONS - 2 SETS PREACHER EZ BAR CURLS BENT-OVER CABLE SIDE -LATERALS - 2 SETS KNEELING CABLE OVERHEAD EXTENSIONS - 1 SET CABLE ROPE CURLS - 1 SET UPRIGHT ROWS - 1 SET CABLE ROWS TO NECK - 1 SET DUMBBELL WRIST CURL - 1 SET REVERSE -GRIP EZ BAR PREACHER CURL - 1 SET DUMBBELL WRIST EXTENSION - 1 SET

    SATURDAY : 20 MINUTES CARDIO. SUNDAY: O FF/REST. ADVANCED ROUTINES: 4 DAY SPLIT: SPLIT: 4-DAY VOLUME: MEDIUM -HIGH SETS: 2 PER EXERCISE REPS: 7-11 REST: 1 MINUTE BETWEEN EACH SET MONDAY : CHEST/TRICEPS/FOREARMS:

    FLAT DUMBBELL PRESS V BAR TRICEP PRESSDOWNS INCLINE BARBELL PRESS FLAT BENCH LYING TRICEP EXTENSIONS DIPS DECLINE DUMBBELL PRESS CABLE CROSSOVERS DUMBBELL WRIST CURLS DUMBBELL WRIST EXTENSIONS

    TUESDAY: BACK/BICEPS:

    DEADLIFTS CABLE PULLDOWNS BARBELL ROWS ONE-ARM DUMBBELL ROWS CLOSE-GRIP PULLDOWNS SEATED CABLE ROWS HYPEREXTENSIONS SEATED DUMBBELL CURLS EZ BAR PREACHER CURLS INCLINE CURLS

    WEDNESDAY: QUADS/HAMS:

    SQUATS SEATED LEG CURLS LEG PRESS LYING LEG CURLS LEG EXTENSIONS SMITH-MACHINE STIFF -LEGGED DEADLIFTS DUMBBELL LUNGES LEG EXTENSIONS LEG ADDUCTIONS LEG ABDUCTIONS

    THURSDAY: DELTS/TRAPS/CALVES:

    SEATED OVERHEAD DUMBBELL PRESS MACHINE PRESS DUMBBELL SIDE -LATERALS CABLE BENT-OVER LATERALS BARBELL UPRIGHT ROWS DUMBBELL SHRUGS MACHINE CALF RAISES SEATED CALF RAISES CALF PRESS

    FRIDAY: 20 MINUTES MEDIUM -INTENSITY CARDIO , AND ABS. SATURDAY : 20 MINUTES MEDIUM -INTENSITY CARDIO . SUNDAY: 20 MINUTES MEDIUM -INTENSITY CARDIO . 5 DAY SPLIT: SPLIT: 5-DAY VOLUME: MEDIUM -HIGH SETS: 2 PER EXERCISE

    REPS: 7-11 REST: 1 MINUTE BETWEEN EACH SET MONDAY : CHEST/CALVES :


    FLAT DUMBBELL PRESS DIPS HAMMER STRENGTH INCLINE PRESS DUMBBELL PULLOVERS DECLINE BARBELL PRESS CABLE FLYES MACHINE FLYES MACHINE CALF RAISES SEATED CALF RAISES DUMBBELL CALF RAISES

    TUESDAY: BACK:

    DEADLIFTS CABLE PULLDOWNS T-BAR ROWS EZ BAR PULLOVERS MACHINE ROWS CLOSE GRIP PULLDOWNS ONE ARM DUMBBELL ROWS HYPEXTENSIONS SEATED CABLE ROW

    WEDNESDAY: QUADS/HAMS:

    FRONT SQUATS LEG PRESS LEG EXTENSIONS DUMBBELL STEP UPS LUNGES ADUCTIONS ABDUCTIONS STANDING LEG CURLS BARBELL STIFF-LEGGED DEADLIFTS LYING LEG CURLS

    THURSDAY: DELTS/TRAPS:

    SEATED OVERHEAD DUMBBELL PRESS MACHINE PRESS DUMBBELL SIDE -LATERALS CABLE BENT-OVER LATERALS

    BARBELL UPRIGHT ROWS CABLE ROW TO THE NECK DUMBBELL SHRUGS BEHIND THE BACK BARBELL SHRUGS

    FRIDAY: OFF. SATURDAY : BICEPS/TRICEPS/FOREARMS:


    DUMBBELL CURLS LYING TRICEP EXTENSIONS DUMBBELL PREACHER CURL V BAR TRICEP PRESSDOWNS INCLINE CURLS OVERHEAD DUMBBELL EXTENSIONS DUMBBELL WRIST CURL DUMBBELL WRIST EXTENSIONS

    SUNDAY: ABS:

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