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  1. #1
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    12-Wk Hardcore Plan - JohnFrankJr.com

    Welcome to my 12-Week Hardcore Workout Plan sponsored by Xander of ExtremeIronBodybuilding.com!

    Here I will log my daily nutrition along with my workout plan. Check in often for picture updates.

    Current:
    Age: 25
    Height: 6'
    Weight: 214.4 lbs

    I would like to thank Xander for sponsoring my 12-week journey and providing the funds for Jack3d, Decacor, MusclePharm Combat, and a 6 months Golds Gym membership.

    Front:
    goo.gl/Ak4IJ
    goo.gl/gfgKp

    Back:
    goo.gl/jjBOQ
    goo.gl/iVuVH

    Other Log:
    Extremeironbodybuilding.com/forums/showthread.php?5388-12-Wk-Hardcore-Plan-JohnFrankJr-com&p=12229#post12229

    JohnFrankJr.com
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  2. #2
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    12-Wk Hardcore Nutrition Plan

    Breatfast
    Egg whites
    Oats
    Tea

    Meal 2
    Lean Steak
    Brown rice

    Mid-morning
    Chicken
    Sweet potato
    Broccoli

    Lunch
    Fish
    Brown rice
    Broccoli

    Mid-afternoon
    Chicken
    Sweet potato
    Broccoli

    Pre workout
    Tilapia
    Brown rice
    Tea

    Post workout
    Protein shake

    Dinner
    Lean steak
    Broccoli

    Nighttime snack
    Meal replacement shake
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  3. #3
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    Week 1, Day 1: Legs

    Morning
    20 minute stair master

    Afternoon workout
    Leg Press
    4-5 warm-up sets of 10-12 reps
    3 sets to failure in 10-20 reps

    Hamstring curl
    2 warm-up sets of 15 reps
    3 sets of failure in 12-15 reps

    Lying hamstring curl
    2 warm-up sets of 15 reps
    3 sets of failure in 12-15 reps

    Leg extensions
    2 warm-up sets of 15-20 reps
    2 sets of failure in 15-20 reps

    Hack squat
    2 warm-up sets of 15-20 reps
    3 sets to failure in 20-30 reps

    Cardio
    20 minutes
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  4. #4
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    Week 1, Day 2: Chest & Triceps

    Morning
    20 minute stair master

    Afternoon workout
    Flat Dumbbell Press
    3 warm-up sets of 6-10 reps
    3 sets to failure in 6-10 reps

    Incline flyers
    2 sets to failure in 8-15 reps

    Straight-arm pullover
    2 sets to failure in 10-12 reps

    Rope extension
    3 sets to failure in 10-12 reps

    Lying cable extensions
    3 sets to failure in 10-12 reps

    Overhead dumbbell extension
    3 sets to failure in 10-12 reps

    Cardio
    20 minutes

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  5. #5
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    Week 1, Day 3: Rest & Cardio

    Afternoon
    30 minute jog

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  6. #6
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    Week 1, Day 4: Back & Biceps

    Cardio
    20 minutes

    Reverse-Grip Pulldowns
    1 warm up set of 8-10 reps
    3 sets of 8-10 reps

    Bent Over Barbell Row
    1 warm up set of 8-10 reps
    3 sets of 10-12 reps


    Hyperextensions (Back Extensions)
    1 warm up set of 10-12 reps
    2 sets of 10-12 reps

    Straight-Arm Pulldown
    7 sets of 10-15 reps

    Concentration Curls
    2 warm up sets of 12-15 reps, per arm
    3 sets of 12-15 reps, per arm

    Dumbbell Alternate Bicep Curl
    3 sets of 12-15 reps, per arm

    Cable Curls
    3 sets of 15-20 reps, per arm

    Cardio
    20 minutes


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  7. #7
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    Week 1, Day 5: Shoulders, Calves & Abs

    Cardio
    20 min

    Seated Barbell Military Press
    2 warm up sets of 6-8 reps
    3 sets of 6-8 reps

    Side Lateral Raise
    1 warm up sets of 12-15 reps
    3 sets of 12-15 reps

    Upright Barbell Row
    3 sets of 7 reps

    Lying Rear Delt Raise
    7 sets of 12-15 reps

    Superset:
    Weighted Sit-Up
    3 sets of 15-20 reps

    Seated Calf Raise
    3 sets of 20 reps
    Resume Normal Sets:


    Standing Calf Raises
    3 sets of 18-20 reps, 1 foot at a time

    Cardio
    20 min



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  8. #8
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    Week 1, Day 6: Muscle Anatomy

    Rest



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  9. #9
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    Week 1, Day 7: Legs

    Legs Workout

    Cardio
    20 minutes
    Superset:

    Leg Extensions
    2 sets of 30 reps

    Hamstring Curls
    2 sets of 20 reps
    Superset:

    Walking Lunges
    3 sets of 40 steps

    Standing Leg Curl
    3 sets of 15-20 reps
    Resume Regular Sets

    Leg Press
    3 sets of 50 reps
    Superset: Repeat Exercises 1 & 2

    Leg Extensions
    1 sets of 30 reps

    Hamstring Curls
    1 sets of 20 reps
    Resume Regular Sets

    Cardio
    20 minutes



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  10. #10
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    Week 2, Day 8: Chest & Triceps

    Cardio
    20 minutes

    Flat Dumbbell Press
    2 warm-up sets of 8-10 reps
    2 sets to failure in 6-8 reps

    Flat Bench Flyes
    1 warm-up set of 8-10 reps
    3 sets to failure in 8-10 reps

    Incline Cable Flyes
    1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

    Cable Crossover
    1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

    Tricep Cable Pushdowns
    1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure

    Reverse Cable Pushdowns
    1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
    Giant Set:

    Head Smackers
    3 sets of 7 reps

    Skull Crushers
    3 sets of 7 reps

    Rockers
    3 sets of 7 reps
    Resume Regular Sets

    Cardio
    20 minutes



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  11. #11
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    Week 2, Day 9: Dealing With Sickness & Traveling

    Rest & Cardio



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  12. #12
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    Week 2, Day 10: Shoulders

    Cardio
    20 min

    Smith Machine Overhead Shoulder Press (behind the head)
    2 warm up sets of 8-10 reps
    3 sets to failure in 6-8 reps

    Machine Shoulder (Military) Press (One-Arm)
    1 warm up set of 8-10 reps
    2 sets to failure in 8-10 reps, 1 drop set to failure
    Superset:


    Side Lateral Raise
    1 warm up set of 8-10 reps
    3 sets to failure in 12-16 reps

    Side Lateral Raise (Starting behind back)
    3 sets to failure in 12-15 reps
    Resume Normal Sets:


    Dumbbell Shrug
    1 warm up set of 8-10 reps
    3 sets to failure in 12-20 reps

    Reverse Machine Flyes
    1 warm up set of 8-10 reps
    7 sets of 12-15 reps

    Cardio
    20 min



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  13. #13
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    Week 2, Day 11: Calves & Abs Workout
    Calves & Abs

    Cardio
    20 min

    Standing Calf Raises
    2 warm up sets of 8-10 reps
    4 sets to failure in 12-15 reps

    Donkey Calf Raises
    4 sets to failure in 18-20 reps

    Hanging Leg Raise
    3 sets to failure in 20 reps

    Cardio
    20 min


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  14. #14
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    Week 2, Day 12: Back & Biceps Workout
    Back & Biceps

    Cardio
    20 min

    Reverse-Grip Pulldowns
    1 warm up set of 8-10 reps
    3 sets to failure in 8-10 reps

    Wide-Grip Lat Pulldown
    1 warm up set of 8-10 reps
    3 sets to failure in 8-12 reps

    One-Arm Dumbbell Row
    1 warm up set of 8-10 reps
    3 sets to failure in 8-12 reps

    Romanian Deadlift
    1 warm up set of 8-10 reps
    3 sets to failure in 16 reps

    Hammer Curls
    1 warm up set of 8-10 reps
    3 sets to failure in 18-20 reps

    Machine Preacher Curls
    1 warm up set of 8-10 reps
    3 sets to failure in 14-16 reps

    EZ-Bar Curl
    1 warm up set of 8-10 reps
    3 sets to failure in 8-10 reps

    Cardio
    20 min


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  15. #15
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    Week 2, Day 13: Fight Off Cravings & Burn Fat While Eating Out!

    Ready Kris's tips on website: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-2-day-13.html


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  16. #16
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    Week 2, Day 14: Leg Workout

    Cardio
    20 min
    Superset:


    Leg Extensions
    3 sets to failure in 18-20 full and partial reps

    Seated Leg Curl
    3 sets to failure in 12-15 reps
    Superset:


    Hack Squat
    4 sets to failure in 50 reps

    Standing Leg Curl
    4 sets to failure in 18-20 reps


    Cardio
    20 min



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  17. #17
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    Week 3, Day 15: Chest & Triceps Workout
    Chest & Triceps:

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side

    Dumbbell Bench Press
    2 warm up sets of 8-10 reps
    2 sets to failure in 6-8 reps

    Straight-Arm Dumbbell Pullover
    1 warm up set of 8-10 reps
    2 sets to failure in 10-12 reps

    Incline Dumbbell Flyes
    2 sets to failure in 10-12 reps
    1 drop set to failure

    Cable Rope Overhead Triceps Extension
    1 set to failure in 12-15 reps
    2 drop sets to failure

    Dips - Triceps Version
    3 sets to failure in 12-15 reps
    Superset:


    Lying Dumbbell Tricep Extension
    3 sets to failure in 10-12 reps

    Pushups (Close and Wide Hand Positions)
    3 sets to failure
    Resume normal sets:


    Bench Dips
    3 sets to failure in 12-15 reps

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side


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  18. #18
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    Week 3, Day 16: Back & Biceps Workout
    Back & Biceps:

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side

    Reverse-Grip Pulldowns
    1 warm up set of 10-12 reps
    3 sets to failure in 10-12 reps

    Wide-Grip Lat Pulldown
    3 sets to failure in 12-15 reps

    Bent Over Two-Dumbbell Row
    3 sets to failure in 15-17 reps

    V-Bar Pullup (with legs elevated)
    3 sets to failure in 10-12 reps

    Dumbbell Alternate Bicep Curl
    1 warm up set of 8-10 reps
    3 sets to failure in 12-14 reps

    One Arm Dumbbell Preacher Curl
    1 warm up set of 8-10 reps
    3 sets to failure in 12-14 reps

    Spider Curl
    3 sets to failure in 15-20 reps

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side


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  19. #19
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    Week 3, Day 17: Fat In Your Diet

    Ready Kris's tips on: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-17.html


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  20. #20
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    Week 3, Day 18: Eating While Traveling

    Read Kris's tips: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-18.html

    Week 3, Day 18: Eating While Traveling
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  21. #21
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    Week 3, Day 19: Shoulders, Calves & Abs Workout
    Shoulders, Calves & Abs Workout

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side
    Superset:


    Side Lateral Raise
    3 sets to failure in 12-15 reps

    Front Dumbbell Raise
    2-3 sets to failure in 12-15 reps
    Resume normal sets:


    Machine Shoulder (Military) Press
    1 warm up set of 8-10 reps
    3 sets to failure in 12-15 reps

    Seated Bent-Over Rear Delt Raise
    7 sets to failure in 12-15 reps

    Standing Calf Raises
    1 warm up set of 8-10 reps
    5 sets to failure in 20 reps

    Sit-Up
    3 sets to failure

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side


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  22. #22
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    Week 3, Day 20: Leg Workout
    Leg Workout:

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side

    Leg Extensions
    2 warm up sets of 8-10 reps
    1 drop set of 100 total reps

    Leg Press
    2 warm up sets of 8-20 reps
    3 rest-pause sets to failure in 30 reps

    Standing Leg Curl
    1 warm up set of 8-10 reps
    3 sets to failure in 20 reps

    Hack Squat
    2 warm up sets of 8-10 reps
    3 rest-pause sets to failure in 30 reps

    Cardio
    20 min

    Seated Barbell Twist
    150 reps, per side


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  23. #23
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    Week 3, Day 21: Clearing Up Carb Confusion

    bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-21.html


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