Week 12: Push, Pull, Legs

Week 12

Day 1 – Push (Chest, Shoulders, Triceps)

Warm-Up: 5–7 minutes incline walking or rowing + shoulder rolls

  • Incline Dumbbell Press – 3 sets x 8–12 reps
  • Dumbbell Arnold Press – 3 sets x 8–12 reps
  • Cable Triceps Overhead Extension – 3 sets x 10–12 reps
  • Lateral Raise (Pause at Top) – 3 sets x 10–12 reps
  • Optional: Push-Ups to Failure – 2 sets

Cool-Down: Stretch pecs, shoulders, and arms

Day 2 – Zone 2 Cardio + Abs

Warm-Up: Brisk walk, trunk rotations, glute activation

  • Zone 2 Cardio – 30 minutes (steady, relaxed breathing pace)

Core Circuit (2 Rounds):

  • Seated Cable Crunch – 15–20 reps
  • Side Plank Hip Lifts – 10 reps per side
  • Med Ball Russian Twists – 20 total
  • Optional: Hanging Leg Raise – 2 sets to fatigue

Cool-Down: Stretch and slow walk

Day 3 – Pull (Back, Biceps)

Warm-Up: Rower or incline treadmill (5 min), resistance band warm-up

  • Lat Pulldown (Medium Grip) – 3 sets x 8–12 reps
  • Machine Seated Row (Wide Grip) – 3 sets x 8–12 reps
  • Dumbbell Hammer Curl – 3 sets x 8–12 reps
  • Reverse Cable Fly – 3 sets x 12–15 reps
  • Optional: EZ Bar Curl – 2 sets x 10–12 reps

Cool-Down: Light stretching and foam rolling (optional)

Day 4 – Zone 2 Cardio + Abs

Warm-Up: Bike or walk, hip flexor stretch, cat-cow mobility

  • Zone 2 Cardio – 25–30 minutes (steady effort, nose-breathing pace)

Core Superset (3 Rounds):

  • Weighted Sit-Up – 15 reps
  • Toe Touch Crunch – 20 reps
  • Optional: Cable Side Crunch – 15/side

Cool-Down: Stretch + light walk

Day 5 – Legs (Glutes, Quads, Hamstrings, Calves)

Warm-Up: Dynamic stretching, air squats, glute activation

  • Barbell Goblet Squat – 3 sets x 8–12 reps
  • Dumbbell Romanian Deadlift – 3 sets x 8–12 reps
  • Step-Back Lunge (Bodyweight or DB) – 2 sets x 10/leg
  • Calf Press on Leg Press Machine – 3 sets x 15–20 reps
  • Optional: Glute Cable Kickback – 2 sets x 12/leg

Cool-Down: Quad, hamstring, and glute stretches

Day 6 – Zone 2 Cardio + Abs

Warm-Up: Gentle cardio and light mobility

  • Zone 2 Cardio – 30 minutes (bike, walk, elliptical — your choice)

Abs Finisher:

  • Plank (Max Hold) – 1 set
  • Cable Oblique Pull – 15/side
  • Weighted Sit-Up – 15 reps
  • Optional: Dead Bug – 10/side

Cool-Down: Walk, stretch, and reflect

Day 7 – Active Rest

🎉 Congrats! You’ve completed 12 full weeks of consistent training. This day is all about movement, mobility, and reflection. Celebrate your progress, review your goals, and keep showing up. You’ve earned it.