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12 Week
WEIGHT TRAINING
program
This is a 12 Week Weight Training program. You will need access to Barbells, Dumbbells, Bench & an Elastic loop band.
Watch the video first for an explanation of the program & then download your PDF file for the 12 week training program.
At the bottom of this page you will find videos for all the exercises.
WATCH ME FIRST
12-Week Weight training program explanation
Play Video
Download Workouts
Only available for Gold members!
Exercises/Techniques
Below you will find all the exercises that are part of this program.
12-Week Weight Training Program
12-Week Weight Training Program
00:38
Play Video
AB vacuums
00:12
Play Video
Arnold shoulder presses
00:18
Play Video
Barbell bench press
00:29
Play Video
Barbell Back Squats
00:11
Play Video
Barbell curls
00:25
Play Video
Barbell Front Squats
00:15
Play Video
Barbell Hip thrusts
00:29
Play Video
Barbell RDL
00:16
Play Video
Barbell skull crushers
00:12
Play Video
Bent-over Dumbbell rows
00:13
Play Video
Barbell preacher curls
00:15
Play Video
Bench Dumbbell rows
00:13
Play Video
Bent-over Barbell rows
00:11
Play Video
Bent-over Dumbbell Flys
00:12
Play Video
Bent-over wide grip Barbell rows
00:28
Play Video
Black widow knee slides
00:13
Play Video
DB Biceps concentration curls
00:21
Play Video
DB Bulgarian split squats
00:14
Play Video
Dumbbell Biceps curls
00:17
Play Video
Dumbbell Bench press
00:19
Play Video
Cross body hammer curls
00:14
Play Video
Dumbbell Hammer curls
00:18
Play Video
Dumbbell Goblet Squats
00:17
Play Video
Dumbbell overhead Triceps extensions
00:24
Play Video
Single-leg Glute bridges with & without DB
00:19
Play Video
Dumbbell Hip extensions
00:23
Play Video
Dumbbell side Lunges
00:12
Play Video
DB Russian twist
00:13
Play Video
Dumbbell Glute bridges
00:16
Play Video
Dumbbell skull crushers
00:21
Play Video
Diamond pushups
00:15
Play Video
Elastic band Glute bridges
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