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  • 12-week workout program for back, biceps, shoulders, legs, chest and triceps

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    Bostan Teodosie
    867 views1 page
    The document outlines a 12-week strength training program targeting specific muscle groups on different days of the week. Monday focuses on back, biceps and shoulders with exercises like deadlifts, rows and curls. Tuesday is dedicated to legs with squats, leg presses and lunges. Wednesday targets chest and triceps using presses, flyes and extensions. Each exercise lists the recommended sets, reps and weight progression over the 12 weeks, starting at week 1 through week 12. However, the weight and repetition details are blank, indicating this is a template to be customized for individual goals.

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    Ronnie Coleman Workout Routine Spreadsheet - LiftVault.com -1.pdf

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    The document outlines a 12-week strength training program targeting specific muscle groups on different days of the week. Monday focuses on back, biceps and shoulders with exercises like deadlifts, rows and curls. Tuesday is dedicated to legs with squats, leg presses and lunges. Wednesday targets chest and triceps using presses, flyes and extensions. Each exercise lists the recommended sets, reps and weight progression over the 12 weeks, starting at week 1 through week 12. However, the weight and repetition details are blank, indicating this is a template to be customized for individual goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    867 views1 page

    12-week workout program for back, biceps, shoulders, legs, chest and triceps

    Uploaded by

    Bostan Teodosie
    The document outlines a 12-week strength training program targeting specific muscle groups on different days of the week. Monday focuses on back, biceps and shoulders with exercises like deadlifts, rows and curls. Tuesday is dedicated to legs with squats, leg presses and lunges. Wednesday targets chest and triceps using presses, flyes and extensions. Each exercise lists the recommended sets, reps and weight progression over the 12 weeks, starting at week 1 through week 12. However, the weight and repetition details are blank, indicating this is a template to be customized for individual goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Monday: Back, Biceps, Shoulders

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movement Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Deadlift 4 6-12 0 0 0 0 0 0 0 0 0 0 0 0
    Barbell Rows 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    T-bar Rows 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    One-arm Dumbbell Rows 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Barbell Curls 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Alternating Dumbbell Curls 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Preacher Curls 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Cable Curls 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Military Presses 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Dumbbell Press (SS1) 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Front Dumbbell Press (SS1) 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0

    Tuesday: Legs
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movement Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Squats 6 2-12 0 0 0 0 0 0 0 0 0 0 0 0
    Leg Presses 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Lunges 2 100 yards 0 0 0 0 0 0 0 0 0 0 0 0
    Stiff Leg Deadlifts 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Hamstring Curls 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0

    Wednesday: Chest, Triceps


    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movements Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Bench Press 5 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Incline Bench Press 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Dumbbell Press 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Dumbbell Flyes 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Cambered Bar Extensions 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Dumbbell Extensions 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Close Grip Bench Press 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0

    Thursday: Back, Biceps, Shoulders


    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movements Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Barbell Rows 5 10-6 0 0 0 0 0 0 0 0 0 0 0 0
    Low Pulley Rows 5 15 0 0 0 0 0 0 0 0 0 0 0 0
    Lat Pulldowns 5 10-6 0 0 0 0 0 0 0 0 0 0 0 0
    Front Lat Pulldowns 5 10 0 0 0 0 0 0 0 0 0 0 0 0
    Spider Curls 4 12 0 0 0 0 0 0 0 0 0 0 0 0
    Machine Curls 4 15 0 0 0 0 0 0 0 0 0 0 0 0
    Stanidng Cable Curls 4 10 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Dumbbell Press 3 15-20 0 0 0 0 0 0 0 0 0 0 0 0
    Front Lateral Dumbbell Raises 3 15-20 0 0 0 0 0 0 0 0 0 0 0 0
    Machine Raises 3 15-20 0 0 0 0 0 0 0 0 0 0 0 0

    Friday: Legs
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movements Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Leg Extensions 4 30 0 0 0 0 0 0 0 0 0 0 0 0
    Front Squats 4 12-15 0 0 0 0 0 0 0 0 0 0 0 0
    Hack Squats 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Standing Leg Curls 3 12-15 0 0 0 0 0 0 0 0 0 0 0 0
    Lying Leg Curls 4 12 0 0 0 0 0 0 0 0 0 0 0 0

    Saturday: Chest, Triceps, Calves


    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
    Exercise Movement Sets Reps Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume Weight Total Reps Volume
    Incline Dumbbell Press 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Decline Bench Press 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Incline Dumbbell Flyes 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Decline Dumbbell Press 3 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Skullcrushers (SS1) 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Machine Pressdown Dips (SS1) 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Tricep Extensions (SS1) 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Donkey Raises 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Seated Calf Raises 4 10-12 0 0 0 0 0 0 0 0 0 0 0 0
    Crunches 3 AMRAP 0 0 0 0 0 0 0 0 0 0 0 0

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