12 Week workout routine - building-muscle-101.com

1 12 week workout routine workout Overview This weight training routine is an intermediate to advanced workout that will add additional intensity to your current training regiment. This is an intense 12 week program that will allow you to really blast your muscles into hyper growth. This is an advanced program Warm Up The warm up prepares your body for increased physical demands and helps to reduce the chance of injury. A typical warm up might include light stretching and/or low intensity cardiovascular exercise. A few minutes on a bike or treadmill is a great place to start! You could also try a 10 to 15 minute brisk walk. Training Sequence 12 week workout routine DAY 1 - MONDAY - CHEST / ARMS / ABS. week / / to / / FOR: DAY 1 workout - CHEST / ARMS / ABS Days: EXERCISES SETS / REPS WEIGHT REST TIME NOTES. BENCH PRESS 1 20 30% of max 50 SECS WARM UP. 1 8 50% of max 50 SECS. 1 8 60% of max 50 SECS.

2 1 8 70% of max 50 SECS. 1 6 85% of max 50 SECS. INCLINE BARBELL PRESS 1 8 60% of max 50 SECS. 1 8 70% of max 50 SECS. 1 6 80% of max 50 SECS. 1 6 85% of max 50 SECS. FLAT BENCH FLY 3 12 60% of max 30 SECS. SUPERSET 1. STANDING BARBELL CURLS 1 15 30% of max 40 SECS WARM UP. 1 8 40% of max 40 SECS. 1 8 50% of max 40 SECS. 1 8 60% of max 40 SECS. 1 6 80% of max 40 SECS. CLOSE GRIP BENCH PRESS 1 15 30% of max 40 SECS WARM UP. 1 8 40% of max 40 SECS. 1 8 50% of max 40 SECS. 1 8 60% of max 40 SECS. 1 6 80% of max 40 SECS. SUPERSET 2. SEATED DUMBBELL CURL 1 12 60% of max 40 SECS. 1 10 70% of max 40 SECS. 1 8 80% of max 40 SECS. STANDING CABLE PRESS DOWN 1 12 60% of max 40 SECS. 1 10 70% of max 40 SECS. SUPERSET 3. PREACHER CURLS 3 12 70% of max 40 SECS. OVERHEAD BARBELL CURLS 3 12 70% of max 40 SECS. INCLINE SIT UP 4 15 Body weight 50 SECS. 12 week workout routine DAY 2 - TUESDAY - LEGS.

3 week / / to / / FOR: DAY 2 workout - LEGS Days: EXERCISES SETS / REPS WEIGHT REST TIME NOTES. EXERCISE BIKE 5 MINS WARM UP. SQUATS 2 20 30% OF MAX 40 SECS WARM UP. 1 8 50% OF MAX 60 SECS. 1 8 60% OF MAX 60 SECS. 1 8 70% OF MAX 60 SECS. 1 6 TO 8 80% OF MAX 60 SECS. LEG PRESS 1 10 50% OF MAX 40 SECS. 1 8 60% OF MAX 40 SECS. 1 8 70% OF MAX 40 SECS. 1 8 80% OF MAX 40 SECS. LEG EXTENSIONS 3 12 60% TO 70% OF MAX 30 SECS. LEG CURL 1 20 30% OF MAX 50 SECS WARM UP. 1 12 50% OF MAX 50 SECS. 1 10 60% OF MAX 50 SECS. 1 8 70% OF MAX 50 SECS. 1 6 TO 5 80% OF MAX 50 SECS. STIFF LEG DEAD LIFT 1 10 50% OF MAX 40 SECS. 1 10 60% OF MAX 40 SECS. 1 10 60% OF MAX 40 SECS. STANDING CALF RAISE 5 15 60% OF MAX 30 SECS stand on tip toes for 10 secs between sets 12 week workout routine DAY 4 - THURSDAY - BACK / SHOULDERS. week / / to / / FOR: DAY 4 workout - SHOULDERS / BACK Days: EXERCISES SETS / REPS WEIGHT REST TIME NOTES.

4 EXERCISE BIKE 5 MINS WARM UP. LAT MACHINE PULL DOWN 1 15 30% OF MAX 40 SECS WARM UP. 1 12 60% OF MAX 50 SECS. 1 10 70% OF MAX 50 SECS. 1 8 75% OF MAX 50 SECS. BARBELL BENT OVER ROW 1 8 50% OF MAX 50 SECS. 1 8 60% OF MAX 50 SECS. 1 7 70% OF MAX 50 SECS. 1 6 80% OF MAX 50 SECS. SEATED CABLE ROW 1 12 60% OF MAX 50 SECS. 1 10 70% OF MAX 50 SECS. 1 8 80% OF MAX 50 SECS. 1 8 90% OF MAX 50 SECS. SEATED BARBELL PRESS 1 20 30% OF MAX 50 SECS. 1 8 50% OF MAX 50 SECS. 1 8 60% OF MAX 50 SECS. 1 8 70% OF MAX 50 SECS. 1 6 TO 8 80% OF MAX 50 SECS. SEATED DUMBBELL PRESS 1 8 60% OF MAX 50 SECS. 1 8 70% OF MAX 50 SECS. 1 6 TO 8 80% OF MAX 50 SECS. DUMBBELL SIDE LATERALS 3 12 60% OF MAX 30 SECS. DUMBBELL SHRUG 4 12 65% TO 70% OF MAX 40 SECS. DAY 6 - SATURDAY - CARDIO. week / / to / / FOR: DAY 6 - SATURDAY - CARDIO Days: EXERCISES TIME / DIST TARGET HR INTENSITY* NOTES. Notes: 12 week workout routine Thank you for your interest in Building-Muscle 101's 5 day workout routine .

5 Here are some other workouts you may be interested in: 4 day workout plan: 3 day workout plan: Fat burning ciruit program: Half hour workout for women: Half hour workout for men: If you enjoyed this routine , please feel free to share this with anyone who may be interested. All the best, Blake Bissaillio