Loading...
Dalila's Transformation Program
General
Beginner
Body
Plan Details
The Dalila's Transformation Program routine by jackie714 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body + Cardio
Est. 56 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 20 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Tue
Upper Body + Cardio
Est. 52 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Tuck Crunch
2 Sets x 10 Reps
Toe Touches
2 Sets x 10 Reps
Wed
Rest Day (or cardio)
Est. 47 min
1 exercise
Walking
1 Set
Thu
Lower Body + Cardio
Est. 55 min
8 exercises
Walking
1 Set
Smith Machine Squat
2 Sets x 15 Reps
Side Step-Up
2 Sets x 10 Reps
Side Step Up + Hip Abduction
2 Sets x 10 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Air Bike
2 Sets x 20 Reps
Bent Knee Hip Raise
2 Sets x 20 Reps
Scissor Kick
2 Sets x 20 Reps
Fri
Upper Body + Cardio
Est. 53 min
8 exercises
Step Machine
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Bench Crunch
2 Sets x 15 Reps
Cross Body Crunch
2 Sets x 15 Reps
