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Weeks 5-8 Body Transformation
General
Advanced
Machine strength
Plan Details
The Weeks 5-8 Body Transformation routine by nickgz is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
c. Shoulders & Abs
Est. 78 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Any
a. Chest & Tri
Est. 61 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 6 Reps
Push-Up
2 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Any
b. Back and Bi
Est. 58 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Any
d. Legs
Est. 43 min
5 exercises
Barbell Step-Up
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
