12 Weeks Strength
Week 12 / 12
Gain Muscle and Strength
Week 12's Progress — 0/19 exercises done this week
Today: 0/19
1
Barbell Bench Press
4 sets
× 8-12 reps
80 kg
90 sec
Target: Chest, Triceps. (Done fresh for maximum weight)
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2
Barbell Row
4 sets
× 8-12 reps
60 kg
90 sec
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3
Barbell Back Squat
4 sets
× 6-8 reps
100 kg
3 min
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4
Dumbbell Lateral Raises
3 sets
× 8-10 reps
24 kg
60 sec
Target: Side Deltoids.
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5
Dumbbell Bicep Curls
3 sets
× 8-12 reps
36 kg
1 min
Target: Biceps.
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6
Hanging Leg Raises (Abs)
3 sets
× 15 reps
10 kg
1 min
Target: Lower Abs.
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1
Overhead Press (Barbell)
3 sets
× 6-8 reps
60 kg
2 min
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2
Dumbbell Pull-Over
3 sets
× 8-12 reps
40 kg
90 sec
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3
Weighted Pull-ups
3 sets
× 6-8 reps
10 kg
2 min
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4
Trap Bar Deadlift
3 sets
× 6-8 reps
120 kg
3 min
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5
Dumbbell Incline Bench Press
3 sets
× 8-10 reps
60 kg
60 sec
Target: Upper Chest.
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6
Dumbbell Skull Crushers
3 sets
× 8-12 reps
40 kg
60 sec
Target: Triceps.
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7
Decline Crunch
3 sets
× 15-20 reps
10 kg
60 sec
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1
Barbell Bench Press
4 sets
× 8-12 reps
80 kg
90 sec
Target: Chest, Triceps. (Done fresh for maximum weight)
→
2
Barbell Row
4 sets
× 8-12 reps
60 kg
90 sec
→
3
Barbell Back Squat
4 sets
× 6-8 reps
100 kg
3 min
→
4
Dumbbell Lateral Raises
3 sets
× 8-10 reps
24 kg
60 sec
Target: Side Deltoids.
→
5
Dumbbell Bicep Curls
3 sets
× 8-12 reps
36 kg
1 min
Target: Biceps.
→
6
Hanging Leg Raises (Abs)
3 sets
× 15 reps
10 kg
1 min
Target: Lower Abs.
→