12-Week Ultimate Muscle-Building Program | Week 9 - Week 12 | Workout 3

This full body workout program has been designed and structured to increase muscle mass over the course of 12 weeks, using a combination of dumbbells, barbells, cable machines and a small variety of specialised gym equipment.

Here are some of the reasons this program is so effective for building muscle:

✅ There is a combination of compound and isolation movements in each workout, which develops individual muscle groups and increases overall strength
✅ The variation of repetitions and weight used keeps the muscles responding to each exercise
✅ The volume is progressive over the 12 weeks, and this leads to continuous muscle stimulation
✅ There is sufficient time for each muscle to fully recover before the next workout
✅ The selection of exercises ensures that every muscle is targeted from a variety of angles, to produce an optimum and balanced muscular development

Recommended
• Beginner
• Intermediate
• Advanced

Requirements for this program
• A cable cross-over machine
• A bench which also inclines
• A range of dumbbells
• A smith machine
• A selection of weight plates
• A barbell and an ez-bar
• A leg extensions machine
• A leg curls machine
• A lat pulldown machine
• A seated calf raise machine
• A leg press machine

🏋️ Workout Structure
• 3 sets of 10 - 15 repetitions for each exercise
• Rest for 60 - 90 seconds in between sets
• Complete all 10 exercises

⏱ Timestamps
0:00 Reverse grip barbell rows
0:25 Close grip seated cable rows
1:10 Lat pulldowns
1:55 Reverse grip pulldowns
2:40 Standing reverse flyes
3:25 Inclined seated dumbbell curls
4:10 Close grip ez-bar curls
4:55 Alternate hammer curls
5:40 Cable crunches
6:25 Lying leg raises

DOWNLOAD THE WORKOUT PROGRAM IN PDF HERE ➡️ https://drive.google.com/file/d/158mAmvuFl4qr1fpddRAzDmVIHbpYLWZq/

AND NOTES FOR THIS PROGRAM IN PDF HERE ➡️ https://drive.google.com/file/d/1Yv3qwd9lEXknVv82Hgx9QDEaZp1qza4g/

⚠️ Don’t forget to move on to the next workout after this one, ➡️ https://youtu.be/boxEDpzhXOE

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