12 WEEK BODYBUILDING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ajustor on December 23, 2011

Users:

10 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Shoulders, Triceps, Lower Back, Biceps, Thighs, Calves

Description

12 week bodybuilding.com cycle updated

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	45 lbs.	12	60
	95 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Decline Barbell Press	135 lbs.	12	60
	135 lbs.	12	60
Pec Deck Flyes	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Pushups	-	15	60
	-	15	60
Shoulders
Smith Machine Front Press	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Machine Rear Deltoid Extensions	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Triceps
Machine Triceps Dips	160 lbs.	12	60
	160 lbs.	-	60
	160 lbs.	-	60
Seated Overhead Cable Extensions	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Precor AMT Machine	0 miles	30	-

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ajustor
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