Loading...
Total Body Makeover
Bulking
Beginner
Machine strength
Plan Details
The Total Body Makeover routine by kennethspayne is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
increase muscle mass while also allowing for consistant fat loss
Routine detail
Mon
Chest and Triceps
Est. 47 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Tue
Back and Biceps
Est. 45 min
8 exercises
Machine Landmine Row (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Reverse Preacher Curl
3 Sets x 10 Reps
Wed
Shoulders and Forearms
Est. 45 min
8 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Thu
Hardcore Cardio/Abs & Core
Est. 63 min
9 exercises
Recumbent Bike
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Hanging Knee Raise
3 Sets x 10 Reps
Plank
3 Sets
Fri
Legs
Est. 88 min
15 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Hack Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Bench Leg and Hip Stretch
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Sat
Cardio/Abs & Core/
Est. 118 min
8 exercises
Bench Rotational Crunch
3 Sets x 10 Reps
Step Machine
1 Set
Barbell Side Bend
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Stationary Bike
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
