week_seven_twelve

Week Seven to Twelve Exercises

Weeks 7 – 12: Split Workout with Increased Intensity

• Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
• Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
• Do sets and reps as indicated.
• Rest 60-90 seconds between the sets.
• Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Day One Upper Body

Bodypart Exercise Sets Reps
Chest Flat Dumbbell Press
Pec Dec Fly
2
1
10-12
10-12
Upper Back 1 arm dumbbell row
Seated Cable Row
2
1
10-12
10-12
Shoulders Seated dumbbell press
Dumbbell lateral raise
2
1
10-12
10-12
Traps Dumbbell shrug 2 10-15
Triceps Pushdown 2 10-12
Biceps Barbell curl 2 10-12
Forearms Barbell wrist curl 2 10-12

Workout 2: Day Two Lower Body

Bodypart Exercise Sets Reps
Quads/Glutes Smith machine squats 1 8-12
Quads Leg extension 1 10-12
Hamstrings Lying leg curl 1 10-12
Lower Back Back extension 1 20-30
Calves Standing calf raise 1 12-15
Abdominals Crunches
Reverse crunch
2
2
15-40
15-30

 

 

Repeat Same as Next Day

Workout 1: Day One Upper Body Demo of Exercise in Images:

Workout 1: Day One Upper Body Demo of Exercise in Videos:

Workout 2: Day Two Lower Body Demo of Exercise in Images:

Workout 2: Day Two Lower Body Demo of Exercise in Videos:

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