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12 Weeks TBT Total Body Transformation
Cutting
Beginner
Machine strength
Plan Details
The 12 Weeks TBT Total Body Transformation routine is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Legs and Upper Body
Est. 136 min
17 exercises
Treadmill Running
1 Set
Jump Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Day 2
Arms and Core
Est. 149 min
19 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Day 3
Legs and Upper Body
Est. 136 min
17 exercises
Treadmill Running
1 Set
Jump Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Day 4
Run
Est. 32 min
1 exercise
Running
1 Set
Day 5
Arms and Core
Est. 149 min
19 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Day 6
Legs and Upper Body
Est. 136 min
17 exercises
Treadmill Running
1 Set
Jump Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Day 7
Arms and Core
Est. 149 min
19 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
