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summer transformation
General
Intermediate
Dumbbell
Plan Details
The summer transformation routine by WojciechCieplak is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
rozpierdol sie na lato
Routine detail
Day 1
chest&biceps
Est. 71 min
10 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Day 2
legs&abs
Est. 68 min
10 exercises
Elliptical Training
1 Set
Jump Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Side Bridge
3 Sets
Day 3
back&tric
Est. 70 min
9 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 4
sch-forearm-abs
Est. 71 min
11 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
