Shoulder:

Upright Row 3set 15reps

Seated Overhead Press
Side Lateral Raise 3set 15reps
Military Press 3set 15reps
Front Raise Dumbell 3set 12reps
Shoulder Dumbell Press 3set 12reps
Lat Pulldown 3set 12reps
Cable Rows 3set 12reps
Arms:
Seated Tricep Extension 3set 12 reps
Dumbell Biceps Curl 3set 12reps
Hammer Curl 3set 12reps
Chest:
Bench Press Dumbell 3set 12reps
6pack ABS:
Crunch 90sec
Bicycle Crunch
Day
Day
Day
Day
Day
Day
Day

1:
2:
3:
4:
5:
6:
7:

Chest, Shoulders, Back, Trapezius

Legs, Calves, Arms
Rest from weights*
Chest, Shoulders, Back, Trapezius
Legs, Calves, Arms
Rest from weights*
Rest from weights*

12WeekstoMassWorkoutPlan
Day1(Legs)

BarbellSquats(2warmupsets,3workingsets)x5

StiffLegDeadliftsx3

LegPressx2

StandingCalfRaisesx3

Day2(ChestShouldersTriceps)

BarbellBenchPress(2warmupsets,3workingsets)x5

MilitaryPressx3

Dipsx3

Day3(BackBiceps)

Deadlifts(2warmupsets,2workingsets)x4

BarbellBentOverRowx3

SeatedCableRowsx2

Pullupsx2

Selasa Pagi :
Crunch 90sec
Dumbell Curl 3set 12reps
Tricep Extension 3set 12reps
Squat 3set 12reps

Kamis Pagi :
Seated Tricep Extension 3set 12 reps
Dumbell Biceps Curl 3set 12reps
Hammer Curl 3set 12reps

Sabtu Pagi :
All Workout 3set 10-12reps
Chest: Dumbell Flye or Peck Deck, Dumbell bench press (Final)
Shoulders: Dumbell Side Lateral Raise, Seated Dumbell Overhead
Press , Dumbell Upright Row,
Triceps: Seated Tricep Extension, Bench Dips (final)

Minggu Pagi :
All Workout 3set 10-12reps
Back: Reverse Grip Pulldown(Lengan Lurus dengan Bar) or Lat
Pulldown, seated Low Cable Rows
Biceps: Hammer Curl or Reverse Dumbell Biceps Curl, Close Grip Lat
Pulldown (Final),
Leg: Leg Extension