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