12 DAY CYCLE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

drew64 on May 04, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Back, Trapezius, Thighs, Abs, Chest, Triceps, Shoulders, Biceps, Lower Back

Tags:

powerbuilding routine, heavy compound movements, full body workout

Description

12 day cycle, heavy lifting, system set the rest periods, I usually go 30 secs on everything but squats and deadlifts, then it's 60 secs.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Chinup	-	8	60
	-	8	60
	-	8	60
	-	8	60
Trapezius
Dumbbell Shrugs	20 lbs.	8	60
	20 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Romanian Deadlift	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Abs
Bicycle Crunches	-	10	30
	-	10	30
	-	10	30

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