12 Week Workout Plan

Weeks 1-3

A. Monday:

*Chest & triceps*

- Incline Dumbbel Press 4 sets, 15/12/10/8 reps

- Incline Dumbbel Fly 4 sets, 10 reps

- Chest Dips 4 sets, 15 reps

- Standing French Press 4 sets, 12 reps

- Dumbbel Kiskbacks 3 sets, 10 reps

B. Tuesday:

*Back & biceps*

- Deadlifts 4 sets, 20/15/12/10 reps

- Pull-ups 4 sets, 12 reps

- Single arm dumbbel row 4 sets, 10 reps

- Underhand barbell row 4 sets, 12/10/8/8 reps

- Incline Dumbbel Curl 3 sets, 10 reps

- Preacher Curl 3 sets, 10 reps

C. Wednesday:

*Legs & calves*

- Squats 4 sets, 15/12/10/8 reps

- Walking Lunges 3 sets, 10 reps each

- Leg press 4 sets, 12/10/8/8 reps

D. Thursday:

*Shoulders & traps*

- Overhead Press 4 sets, 15/12/10/8 reps

- Upright Row 4 sets, 12/10/8/8 reps

- Dumbbel Lateral Raise 4 sets, 10 reps

- Face Pulls (rope) 4 sets, 12 reps

- Barbell Shrugs 5 sets, 12 reps

E. Friday:

*Chest & Back*

- Behind & neck pulldown 4 sets, 12 reps

- Cable pulldown 4 sets, 12 reps

- Straigh arm pulldown 5 sets, 12 reps

- Incline Dumbbel Fly 4 sets, 10 reps