12 Weeks to your future physique workout

[Mattchine]

Some info
I am 5'11 160 and in good shape. I worked out frequently up until around July and want to get back into it while at school.

So I found this 3 day split on the BB website and was wondering if anyone has done it before or has any input on it. Any other workouts or opinions are welcome, ask me if you need to know anything and ill reply.

Weeks 1-2

Day 1: Chest, Triceps & Abs Sets Reps
Dumbbell Bench Press 3 8-12
Incline Bench Press 2 8-12
Decline Bench Press 2 8-12
Cable Pushdowns 3 8-12
Overhead Extensions 2 8-12
Crunches 3 12-15

Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 3 8-12
Cable Rows 2 12-15
Hyperextensions 2 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 2 12-15
Seated Calf Raises 3 12-15



Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extension 2 12-15
Hamstring Curl 2 12-15
Leg Press 2 12-15
Shoulder Press 2 8-12
Side Lateral Raises 3 8-12
Rear Lateral Raises 3 8-12
Lying Leg Raises 3 12-15

Weeks 2-4

Day 1: Chest, Triceps & Abs Sets Reps
Incline Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Dips 3 12-15
French Press 3 8-12
Bench Dips 3 8-12
Cable Pushdowns 3 12-15
Crunches 3 12-15



Day 2: Back, Biceps & Calves Sets Reps
Lat Pulldown 3 8-12
Reverse Grip Pulldown 3 8-12
Bent Over Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Reverse Grip Rows 3 12-15
Standing Calf Raise 3 15-20



Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extensions 3 15-20
Squat 3 15-20
Hack Squat 3 15-20
Hamstring Curls 3 15-20
Shoulder Press 3 8-12
Arnold Press 3 8-12
Rear Raises 3 12-15
Hanging Leg Raises 3 12-15


Weeks 4-6


Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 3 8-12
Incline Dumbbell Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Overhead Extensions 3 8-12
Dumbbell Kickbacks 3 10-12
Reverse Cable Pushdowns 3 10-12
Incline Crunches 3 15-20


Day 2: Back, Biceps & Calves Sets Reps
Chins 3 6-12
T-Bar Rows 3 8-12
Upright Rows 3 8-12
Hyperextension 3 12-15
Preacher Barbell Curls 3 8-12
Alternate Incline Curls 3 8-12
Reverse Grip Curls 3 8-12
Standing Calf Raise 3 15-20


Day 3: Legs, Shoulders & Abs Sets Reps
Leg Press 3 15-20
Stiff Legged Deadlift 3 15-20
Lunges 3 15-20
Hamstring Curls 3 15-20
Barbell Shoulder Press 3 8-12
Close Grip Upright Rows 3 8-12
Side Lateral Raises 3 8-12
Hanging Leg Raises 3 10-15


Weeks 6-8


Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 3 Failure


Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10


Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Machine Press 2 6, 10
Rear Dumbbell Raises 2 6, 10
Day 1: Chest, Triceps & Abs Sets Reps
Incline Dumbbell Press 3 6-10
Incline Barbell Press 3 12-15
Flat Dumbbell Press 3 6-10
Flat Barbell Press 3 12-15
French Press 3 12-15
Close Grip Bench Press 3 6-10
Bench Dips 3 6-10
Incline Crunches 3 20-25


Day 2: Back, Biceps & Calves Sets Reps
Straight Arm Pulldown 3 8-10
Chins 3 6-12
Bent Over Rows 3 8-10
Deadlifts 3 12-15
Preacher Curl 3 8-10
E-Z Bar Curls 3 8-10
Lying Cable Curls 3 8-10
Standing Calf Raises 3 15-20


Day 3: Legs, Shoulders & Abs Sets Reps
Squat 3 10-15
Hack Squat 3 15-20
Lunges 3 10-15
Hamstring Curls 3 10-15
Military Shoulder Press 3 8-10
Rear Raises 3 8-10
Single Side Raises 3 8-10
Hanging Leg Raises 3 25-30


Weeks 10-12


Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 2 Failure

Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10

Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Lateral Raises 2 6, 10
Rear Dumbbell Raises 2 6, 10

[Mattchine]

cmon...nothing?