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This is phase 1 of my 12 week Transformer fitness routine, weeks one through four. It is a beginner routine that is designed to gain muscle and trim a little fat in the process. This 4 day a week routine consists of chest, shoulders, triceps, biceps, back, upper legs, lower legs, abs, and cardio.
3 days of strength training/1 day of cardio training
Strength training days start out with 10 minutes of warmup cardio. No reason to go all out. This is just to get the blood moving, the joints oiled, and the muscles warm.
During the 12 minute rest period after the warmup, stretch for 8-10 minutes. Stretch each muscle group and then head straight into strength training.
The cardio day consists of three exercises: stationary bike, Arc Trainer, and treadmill running. The Arc Trainer burns more calories than any machine we've found, so it's the bulk of the cardio day. Warm up for 15 minutes on the bike and then stretch for 8-10 minutes. Spend 30 - 60 minutes on the Arc Trainer, followed by 3 minute cool down, and a 5-10 minute session on the treadmill.
After training is complete, stretch for 8-10 minutes. Stretch each muscle group thoroughly before ending your workout.
***Complete this 4 week phase before moving on to phase 2 of our Transformer fitness routine.***
This program was developed by Ken Whittaker, 'kenrwhittaker' on Jefit.com.
Arc Trainer
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0x0 reps |
rest: 720s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Around the Worlds
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3x10 reps |
rest: 60s
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Close Grip Dumbbell Press
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3x10 reps |
rest: 60s
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Tricep Dumbbell Kickback
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3x10 reps |
rest: 60s
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Triceps Pushdown - Rope
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3x10 reps |
rest: 60s
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Weighted Crunches
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3x20 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Arc Trainer
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0x0 reps |
rest: 720s
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Machine Assisted Pull Up
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3x10 reps |
rest: 60s
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One Arm Dumbbell Row
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3x10 reps |
rest: 60s
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Dumbbell Deadlift
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Alternate Incline Dumbbell Curl
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3x10 reps |
rest: 60s
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Alternate Hammer Curl
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Arc Trainer
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0x0 reps |
rest: 720s
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Leg Press Machine
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3x10 reps |
rest: 60s
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Seated Leg Curl
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3x10 reps |
rest: 60s
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Leg Extensions
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3x10 reps |
rest: 60s
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Calf Press on Leg Press Machine
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Dumbbell Raise
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3x10 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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Stationary Bike
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0x0 reps |
rest: 720s
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Arc Trainer
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0x0 reps |
rest: 180s
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Treadmill Running
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0x0 reps |
rest: 180s
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