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    Power Bodybuilding Plan 12 Weeks

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    Afaan Shakeeb
    This document outlines a 12-week power bodybuilding program that focuses on chest and back exercises. For each week, it lists the exercises for Monday (chest) and Tuesday (back) along with sets, reps, and other details. The program repeats the same exercises and rep schemes for weeks 1-4 to progressively overload the muscles over time.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Power Bodybuilding Plan 12 Weeks

    Uploaded by

    Afaan Shakeeb
    552 views4 pages
    This document outlines a 12-week power bodybuilding program that focuses on chest and back exercises. For each week, it lists the exercises for Monday (chest) and Tuesday (back) along with sets, reps, and other details. The program repeats the same exercises and rep schemes for weeks 1-4 to progressively overload the muscles over time.

    Original Description:

    Power Building Workout Plan 12 Weeks

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    This document outlines a 12-week power bodybuilding program that focuses on chest and back exercises. For each week, it lists the exercises for Monday (chest) and Tuesday (back) along with sets, reps, and other details. The program repeats the same exercises and rep schemes for weeks 1-4 to progressively overload the muscles over time.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    552 views4 pages

    Power Bodybuilding Plan 12 Weeks

    Uploaded by

    Afaan Shakeeb
    This document outlines a 12-week power bodybuilding program that focuses on chest and back exercises. For each week, it lists the exercises for Monday (chest) and Tuesday (back) along with sets, reps, and other details. The program repeats the same exercises and rep schemes for weeks 1-4 to progressively overload the muscles over time.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    12 Week Power Bodybuilding Program

    MONDAY CHEST WEEKS 1-4


    Week 1

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Incline Bench Press 5 4

    Reverse Bench 4 6

    Incline DB Press 4 8
    10
    Incline DB Fly 3 10 -
    12
    Dips 5 6
    10
    Decline Hammer 3 8
    Press 12
    Cable Fly 3 8
    12

    Week 2

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Incline Bench Press 5 4

    Reverse Bench 4 6

    Incline DB Press 4 8
    10
    Incline DB Fly 3 10 -
    12
    Dips 5 6
    10
    Decline Hammer 3 8
    Press 12
    Cable Fly 3 8
    12
    Week 3

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Incline Bench Press 5 4

    Reverse Bench 4 6

    Incline DB Press 4 8
    10
    Incline DB Fly 3 10 -
    12
    Dips 5 6
    10
    Decline Hammer 3 8
    Press 12
    Cable Fly 3 8
    12

    Week 4

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Incline Bench Press 5 4

    Reverse Bench 4 6

    Incline DB Press 4 8
    10
    Incline DB Fly 3 10 -
    12
    Dips 5 6
    10
    Decline Hammer 3 8
    Press 12
    Cable Fly 3 8
    12
    TUESDAY BACK
    Week 1

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Deadlifts 5 4

    One arm DB Row 5 10

    Chin Ups 3 6
    10
    Lat Pulldown + 3 8-
    Stretch 12
    Reverse Grip 3 8
    Pulldown 12
    Hammer Pulldown 3 8
    12
    Cable Row 3 8
    12

    Week 2

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Deadlifts 5 4

    One arm DB Row 5 10

    Chin Ups 3 6
    10
    Lat Pulldown + 3 8-
    Stretch 12
    Reverse Grip 3 8
    Pulldown 12
    Hammer Pulldown 3 8
    12
    Cable Row 3 8
    12
    Week 3

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Deadlifts 5 4

    One arm DB Row 5 10

    Chin Ups 3 6
    10
    Lat Pulldown + 3 8-
    Stretch 12
    Reverse Grip 3 8
    Pulldown 12
    Hammer Pulldown 3 8
    12
    Cable Row 3 8
    12

    Week 4

    Exercise SE REP Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


    TS S
    Deadlifts 5 4

    One arm DB Row 5 10

    Chin Ups 3 6
    10
    Lat Pulldown + 3 8-
    Stretch 12
    Reverse Grip 3 8
    Pulldown 12
    Hammer Pulldown 3 8
    12
    Cable Row 3 8
    12

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