Transformer | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Transformer

Shared By : Tr3day

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced
Downloads / Views : 1 / 193

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Description

Day 1

Chest and Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Chest		Cable Cross Over	60 sec	8	3
Chest		Dumbbell One Arm Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Around the Worlds	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Biceps		Bicep Curl Machine	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Triceps		Cable Standing Triceps Extension	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3

Day 2

Back and Shoulders and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Back		Cable Seated Row	60 sec	8	3
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		Chin-Up	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3

Day 3

Chest and Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Chest		Cable Cross Over	60 sec	8	3
Chest		Dumbbell One Arm Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Around the Worlds	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Biceps		Bicep Curl Machine	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Triceps		Cable Standing Triceps Extension	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3

Day 4

Legs and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Smith Machine Reverse Calf Raises	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3

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