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  • 12 Weeks Workout Plan

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    ELARIBI Nizar
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    This 12-week workout plan consists of 3 days per week focusing on push, pull, and leg exercises. Day 1 (push day) includes exercises like bench press, incline press, Arnold press, dips, skull crushers, and triceps extensions. Day 2 (pull day) focuses on lat pulldowns, seated rows, back extensions, rear delt raises, bicep curls, and hammer curls. Day 3 (leg day) has exercises such as lunges, squats, hamstring curls, Romanian deadlifts, and calf raises. Rest periods between sets are 1-3 minutes with dynamic warmups, stretches, and Day 4 consisting of cardio and plyometrics.

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    This 12-week workout plan consists of 3 days per week focusing on push, pull, and leg exercises. Day 1 (push day) includes exercises like bench press, incline press, Arnold press, dips, skull crushers, and triceps extensions. Day 2 (pull day) focuses on lat pulldowns, seated rows, back extensions, rear delt raises, bicep curls, and hammer curls. Day 3 (leg day) has exercises such as lunges, squats, hamstring curls, Romanian deadlifts, and calf raises. Rest periods between sets are 1-3 minutes with dynamic warmups, stretches, and Day 4 consisting of cardio and plyometrics.

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    86 views2 pages

    12 Weeks Workout Plan

    Uploaded by

    ELARIBI Nizar
    This 12-week workout plan consists of 3 days per week focusing on push, pull, and leg exercises. Day 1 (push day) includes exercises like bench press, incline press, Arnold press, dips, skull crushers, and triceps extensions. Day 2 (pull day) focuses on lat pulldowns, seated rows, back extensions, rear delt raises, bicep curls, and hammer curls. Day 3 (leg day) has exercises such as lunges, squats, hamstring curls, Romanian deadlifts, and calf raises. Rest periods between sets are 1-3 minutes with dynamic warmups, stretches, and Day 4 consisting of cardio and plyometrics.

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    12 WEEKS WORKOUT PLAN

    Day 1 Push day

    EXERCISE REPS

    Bench press/ Flat dumbbell press 4 x (12-15)

    Incline dumbbell press 3 x (12-15)

    Arnold press / military press 3 x (12-15)

    DIPS 3 x (8-10)

    Skull crushers 3 x (15-20)

    Tricep extention cable 3 x (15-20)

    Day 2 Pull day

    EXERCISE REPS

    Front Lat Pulldown 4 x (12-15)

    Seated Cable Rowing (Dorian yates wide grip row) 4 x (12-15)

    lambar Back extention 3 x (12)

    Rear Delt Dumbbell Raise 3 x (8-10)

    Cable Curl / dumbbell curl 3 x (15-20)

    Hammer curl 3 x (15-20)


    Day 3 Leg day

    EXERCISE REPS

    Dumbbell lunges 4 x (15)

    Squat 4 x (10-12)

    Hamstring Curl 3 x (12)

    Romanian DL 3 x (8-10)

    Calf raises 3 x (20)

     Optimal rest between sets 1-3 min


     Dynamic warm up before and stretches after the sessions are essential
     Day 4 : cardio ( Plyometric exercises + sprints )

    Good luck Bilal

    ELARIBI NIZAR

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