12 rep training routine (phase 1 of three )

click on link at the bottom of this post for bonus "LOG DOWNLOAD". i set this log up so you could kep a copy and print it out as needed. Just alter dates accordingly.


this is phase 1 of 3 of which i found to be very productive. i will also include strength training and bodybuilding phases i follow also. this is a pretty intense workout so let me know how you go with it and i will put up strength and bodybuilding phases that go with this one. when doing this phase i do cardio for 20 mins immediately after the workout, i do a variety of different styles of cardio ranging from HIIT, steady state ( increasing resistance each time i train), rowing interval circuits etc.... you find what works for you and go with that... during the strength and bodybuilding phases i reduce the amount of cardio to only twice a week during strength and 3 times a week during bodybuilding. be sure to capitalise on your recovery by making sure you take in a proper post workout meal immediately after your workout and again no more than an hour later.

NEVER LEAVE THE GYM TILL YOU HAVE BETTERED YOUR LAST EFFORTS....... i never finish an exercise unless i have beaten my last workout. i keep a log to help me do this. keeping a log helps more than you think.

Monday
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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
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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
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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
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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
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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