***This is 99.9% Jamie Eason’s plan from here: Jamie Eason Bodybuilding.com
I have added a few things because I’ve been lifting for a while, so some of the days just didn’t have enough.
If you follow the link provided above though, everything is laid out and there are printable sheets, etc… I keep my workouts here and also in my OneNote which can be accessed from my phone. If you see me at the gym, you will see my phone. It’s my “bible” 🙂
Also, I doubt I will rest on Wednesdays.  Wednesday will likely be a plyo workout.
Monday: Upper Body
Bench Press
Bent over Barbell Row
Dumbbell Shoulder press
Tricep kick backs
**dips
Barbell curls
**Lateral raises 3 sets of 12
**Cycle 15 mins
Tuesday: Lower Body
Barbell squat
Stiff-Legged Deadlift
Leg extension
Lying leg curls
Standing calf raises
**Lying leg raises: (abs)
**Exercise ball crunches
**Plank
Thursday: Upper Body
Dips
Pull ups
Lateral raises
Tricep press downs
Cable curls
**Interval run 15-20 minutes
Friday: Lower Body
Deadlift
Leg press
Dumbbell Lunges
Seated calf raises
Dumbbell shrugs???
Decline crunches
**Crisscross
**Kettlebell twists
Weeks 1-4
During weeks 1-4, you will be lifting in the 8-12 rep range. Complete at least 8 reps but no more than 12 reps for each set.
If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.
Weeks 5-8
During weeks 5-8, you will be lifting in the 6-8 rep range. Complete at least 6 reps but no more than 8 reps for each set.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.
Weeks 9-12
During weeks 9-12, you will be lifting in the 4-6 rep range. Complete at least 4 reps but no more than 6 reps for each set.
If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
healthytyra 