12 Week Gym Workout

Upper A
Exercise
Incline Bench Press
One Arm Dumbbell Row
Seated Barbell Press
Pull Ups
Skullcrushers
Dumbbell Curl
12 Week Gym Workout
Lower A
Exercise
Squats
Leg Curl
Leg Extension
Leg Press Calf Raise
Plank
Twisting Hanging Knee Raise
12 Week Gym Workout
Upper B
Exercise
Dumbbell Bench Press
Barbell Row
Dumbbell Lateral Raise
Lat Pull Down
Cable Tricep Extensions
EZ Bar Preacher Curl
12 Week Gym Workout
Lower B
Exercise
Leg Press
Still Leg Deadlift
Walking Dumbbell Lunge
Seated Calf Raise
Cable Crunch
Russian Twist

Day 1-UpperA
Day 2-LowerA
Day 3-Off
Day 4-UpperB
Day 5-LowerB
Day 6-Off

Date
Sets

Reps
3 8-10
3 10-12
3 8-10
3 10
3 10-12
3 10-12

Sets

Reps
3 8-10
3 12-15
3 12-15
3 15-20
3 60sec
3 20

Sets

100
75
40
BW
30
15

Reps
3
3 8-10
3 12-15
3 10-12
3 10-12
3 10-12

Sets

1
2
3
4/7/2015 4/8/2015 4/9/2015
100
40
50
100
37.5
30

Reps
3 15-20
3 8-10
3 10
3 15-20
3 20
3 20

10

Day 7-Off
Week 1-3cardiosessions.5,

8and5minutes.
Week 2-3cardiosessions.8,

10and8minutes.
Week 3-3cardiosessions.

10,12and10minutes.
Week 4-3cardiosessions.

12,15and12minutes.
Week 5-3cardiosessions.

15,20and15minutes.
Week 6-3cardiosessions.

20,20and20minutes.
Week 7-4cardiosessions.

20,22,20and22minutes.
Week 7-4cardiosessions.

22,25,22and25minutes.
Week 9-4cardiosessions.

25,27,25and27minutes.
Week 10-4cardiosessions.

27,30,27and30minutes.
Week 11-4cardiosessions.

30,35,30and35minutes.
Week 12-4cardiosessions.

35,40,30and45minutes.

Cardio 20 min

Week1
4
4/10/2015

5
4/11/2015

6
4/12/2015

7
4/13/2015

1
4/14/2015
115
45
50
115
42.5
35

2
4/15/2015

3
4/16/2015

150
100
70
80
45 sec
20

50
85
20
145
22.5
50

50
85
20
145
25
70

1 set fail
failed
30/5
x
x
x

ardio 20 min

30 min

30 min

30 min

30min

30 Min

30 Min

Week2
4
4/17/2015

5
4/18/2015

6
4/19/2015

7
4/20/2015

1
4/21/2015
125
50
55
130
42.5
35

2
4/22/2015

Skipped
Skipped
Skipped
Skipped
Skipped
Skipped

Skipped
Skipped
Skipped
Skipped
Skipped
Skipped

3
4/23/2015

30 min

30 min

30 min

Week3
4
4/24/2015

5
4/25/2015

6
4/26/2015

7
4/27/2015

1
4/28/2015

2
4/29/2015

50
85
20
145
25
70

Skipped
Skipped
Skipped
Skipped
Skipped
Skipped

3
4/30/2015
145
55
60
150
42.5
35

Week4
4
5/1/2015

5
5/2/2015

6
5/3/2015

7
5/4/2015

1
5/5/2015

2
5/6/2015

3
5/7/2015
155
55
65
160
50
35

4
5/8/2015

180
100
70
80
60
20

55
90
25
150
na
60

Skipped
Skipped
Skipped
Skipped
Skipped
Skipped

30 min

30min

30 min

60min

week5
5
5/9/2015

6
5/10/2015

7
5/11/2015

1
5/12/2015

2
5/13/2015

150
115
25
155
35
60

180
100
70
80
60
20

3
5/14/2015

4
5/15/2015

30min

30min

30/min

week6
5
5/16/2015

6
5/17/2015

7
5/18/2015

1
5/19/2015

2
5/20/2015

3
5/21/2015

4
5/22/2015

week7
5
5/23/2015

6
5/24/2015

7
5/25/2015

1
5/26/2015

2
5/27/2015

3
5/28/2015

4
5/29/2015

week8
5
5/30/2015

6
7
1
2
3
4
5
5/31/2015 6/1/2015 6/2/2015 6/3/2015 6/4/2015 6/5/2015 6/6/2015

week9
6
7
1
6/7/2015 6/8/2015 6/9/2015

2
6/10/2015

3
6/11/2015

4
6/12/2015

5
6/13/2015

week10
6
6/14/2015

7
6/15/2015

1
6/16/2015

2
6/17/2015

3
6/18/2015

4
6/19/2015

5
6/20/2015

week11
6
6/21/2015

7
6/22/2015

1
6/23/2015

2
6/24/2015

3
6/25/2015

4
6/26/2015

5
6/27/2015

week12
6
6/28/2015

7
6/29/2015

1
2
3
4
5
6
6/30/2015 7/1/2015 7/2/2015 7/3/2015 7/4/2015 7/5/2015

week13
7
1
2
3
7/6/2015 7/7/2015 7/8/2015 7/9/2015

4
7/10/2015

5
7/11/2015

6
7/12/2015

week14
7
7/13/2015

Squats
Leg Curl
Leg Extension
Leg Press Calf Raise
Plank
Twisting Hanging Knee
sets
Incline Bench Press
One Arm Dumbbell Ro
Seated Barbell Press
Pull Ups
Skullcrushers
Dumbbell Curl

3 8-10
3 12-15
3 12-15
3 15-20
3 60sec
3 20
rep
3 8-10
3 10-12
3 8-10
3 10
3 10-12
3 10-12

150
100
70
80
45 sec
20

135
60
65
150
42.5
40

175
100
80
100
60
20

Exercise
Sets
Squats
Leg Curl
Leg Extension
Leg Press Calf Raise
Plank
Twisting Hanging Knee Raise

Reps
3 8-10
3 12-15
3 12-15
3 15-20
3 60sec
3 20

180
100
70
80
60
20