12 week workout

12 Week Gym Workout Date Upper A 1 2 3 Exercise Sets Reps 4/7/2015 4/8/2015 4/9/2015 Incline Bench Press 3 8-10 100 One Arm Dumbbell Row 3 10-12 40 Seated Barbell Press 3 8-10 50 Pull Ups 3 10 100 Skullcrushers 3 10-12 37.5 Dumbbell Curl 3 10-12 30 12 Week Gym Workout Lower A Exercise Sets Reps Squats 3 8-10 100 Leg Curl 3 12-15 75 Leg Extension 3 12-15 40 Leg Press Calf Raise 3 15-20 BW Plank 3 60sec 30 Twisting Hanging Knee Raise 3 20 15 12 Week Gym Workout Upper B Exercise Sets Reps Dumbbell Bench Press 3 10 Barbell Row 3 8-10 Dumbbell Lateral Raise 3 12-15 Lat Pull Down 3 10-12 Cable Tricep Extensions 3 10-12 EZ Bar Preacher Curl 3 10-12 12 Week Gym Workout Lower B Exercise Sets Reps Leg Press 3 15-20 Still Leg Deadlift 3 8-10 Walking Dumbbell Lunge 3 10 Seated Calf Raise 3 15-20 Cable Crunch 3 20 Russian Twist 3 20 Day 1 - Upper A Day 2 - Lower A Day 3 - Off Day 4 - Upper B Day 5 - Lower B Day 6 - Off

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Sheet112 Week Gym WorkoutDateWeek1Week2Week3Week4week5week6week7week8week9week10week11week12week13week14Upper A12345671234567123456712345671234567123456712345671234567123456712345671234567123456712345671234567ExerciseSetsReps4/7/154/8/154/9/154/10/154/11/154/12/154/13/154/14/154/15/154/16/154/17/154/18/154/19/154/20/154/21/154/22/154/23/154/24/154/25/154/26/154/27/154/28/154/29/154/30/155/1/155/2/155/3/155/4/155/5/155/6/155/7/155/8/155/9/155/10/155/11/155/12/155/13/155/14/155/15/155/16/155/17/155/18/155/19/155/20/155/21/155/22/155/23/155/24/155/25/155/26/155/27/155/28/155/29/155/30/155/31/156/1/156/2/156/3/156/4/156/5/156/6/156/7/156/8/156/9/156/10/156/11/156/12/156/13/156/14/156/15/156/16/156/17/156/18/156/19/156/20/156/21/156/22/156/23/156/24/156/25/156/26/156/27/156/28/156/29/156/30/157/1/157/2/157/3/157/4/157/5/157/6/157/7/157/8/157/9/157/10/157/11/157/12/157/13/15Incline Bench Press38-10100115125145155One Arm Dumbbell Row310-124045505555Seated Barbell Press38-105050556065Pull Ups310100115130150160Skullcrushers310-1237.542.542.542.550Dumbbell Curl310-12303535353512 Week Gym WorkoutLower AExerciseSetsReps180Squats38-10100150Skipped100Leg Curl312-1575100Skipped70Leg Extension312-154070Skipped80Leg Press Calf Raise315-20BW80Skipped60Plank360sec3045 secSkipped20Twisting Hanging Knee Raise3201520Skipped12 Week Gym WorkoutUpper BExerciseSetsRepsDumbbell Bench Press31050505055150Barbell Row38-1085858590115Dumbbell Lateral Raise312-152020202525Lat Pull Down310-12145145145150155Cable Tricep Extensions310-1222.52525na35EZ Bar Preacher Curl310-12507070606012 Week Gym WorkoutLower BExerciseSetsRepsLeg Press315-201 set failSkippedSkippedSkipped180Still Leg Deadlift38-10failedSkippedSkippedSkipped100Walking Dumbbell Lunge31030/5SkippedSkippedSkipped70Seated Calf Raise315-20xSkippedSkippedSkipped80Cable Crunch320xSkippedSkippedSkipped60Russian Twist320xSkippedSkippedSkipped20Day 1- Upper ADay 2- Lower ADay 3- OffDay 4- Upper BDay 5- Lower BDay 6- OffDay 7- OffWeek 1- 3 cardio sessions. 5, 8 and 5 minutes.Cardio 20 min30 min30 min30 minWeek 2- 3 cardio sessions. 8, 10 and 8 minutes.30min30 Min30 MinWeek 3- 3 cardio sessions. 10, 12 and 10 minutes.30 min30 min30 minWeek 4- 3 cardio sessions. 12, 15 and 12 minutes.Week 5- 3 cardio sessions. 15, 20 and 15 minutes.30 min30min30 min60min30minWeek 6- 3 cardio sessions. 20, 20 and 20 minutes.30min30/minWeek 7- 4 cardio sessions. 20, 22, 20 and 22minutes.Week 7- 4 cardio sessions. 22, 25, 22 and 25 minutes.Week 9- 4 cardio sessions. 25, 27, 25 and 27 minutes.Week 10- 4 cardio sessions. 27, 30, 27 and 30 minutes.Week 11- 4 cardio sessions. 30, 35, 30 and 35 minutes.Week 12- 4 cardio sessions. 35, 40, 30 and 45 minutes.

Sheet2Squats38-10150175Leg Curl312-15100100Leg Extension312-157080Leg Press Calf Raise315-2080100Plank360sec45 sec60Twisting Hanging Knee Raise3202020sets repIncline Bench Press38-10135One Arm Dumbbell Row310-1260Seated Barbell Press38-1065Pull Ups310150Skullcrushers310-1242.5Dumbbell Curl310-1240

Sheet3ExerciseSetsRepsSquats38-10180Leg Curl312-15100Leg Extension312-1570Leg Press Calf Raise315-2080Plank360sec60Twisting Hanging Knee Raise32020

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