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12 rep training routine Empty 12 rep training routine

Post  Admin on Sun 21 Aug 2011 - 7:58

Monday
----------------
bench press 7 x 12
close chins 5 x 12
incline bench 5 x 12
wide chins 4 x 12
pec deck 4 x 12
1 arm row
(machine) 4 x 12
crossovers 4 x 12
st.pulldowns 4 x 12
pullovers 4 x 12

Tuesday
--------------
smith press 5 x 12
lat raises 4 x 12
behind smith 4 x 12
bent raises 4 x 12
upright rows 4 x 12
barbell curl 5 x 12
tricep extens 4 x 12
cable curls 4 x 12
pushdowns 4 x 12
behind back
curls 4 x 12
cable k/back 4 x 12

wednesday
---------------
squats 5 x 12
leg press 4 x 12
hack squat 4 x 12
leg extension 4 x 12
rom deadlift 5 x 12
ham curls 4 x 12
standing calf 4 x 12
donkey calf 4 x 12
seated calf 4 x 12
abs
crunches as many as possible
cable crunch as many as possible
wheel as many as possible
obl crunch as many as possible
leg raises as many as possible



Thursday
--------------
bench press 7 x 12
deadlift 5 x 12
incline bench 5 x 12
close chins 4 x 12
fly aways 4 x 12
1 arm row
4 x 12
crossovers 4 x 12
seated row 4 x 12
pullovers 4 x 12


Friday
-----------
smith press 5 x 12
lat raises 4 x 12
arnold punch 4 x 12
front raise 4 x 12
b/bell shrugs 4 x 12
barbell curl 5 x 12
d/b tri ext 4 x 12
preacher curl 4 x 12
close bench 4 x 12
concentration
curls 4 x 12
1 arm cab tri 4 x 12
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