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transfo
General
Intermediate
Machine strength
Plan Details
The transfo routine by Ivanc1314 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a football training routine that is designed to help those increase their strength, power, etc.. to help you with your success on the football field. During this workout, you will target each muscle group twice a week with a cardio day in between your lifting days. The way that this routine is set up is that you have Monday and Tuesday as strength training workout days, followed by Wednesday performing Cardio (15 minutes running, followed by 5 minutes of walking, then 15 minutes and finally a walking cool-down for 5 minutes). After your cardio workout you will follow it on Thursday and Friday by performing the same exercises from the earlier workout days. For those performing this workout, it is designed for power and strength on the football field so the main focus is low reps, high weights and giving yourself enough rest time to allow your muscles to recuperate and grow.
Routine detail
Mon
chest plan A
Est. 48 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Mon
back plan b
Est. 60 min
6 exercises
Chin-Up (Close Grip)
3 Sets
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Tue
chest plan B
Est. 47 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Machine Fly
4 Sets x 10 Reps
Push-Up
4 Sets
Dumbbell Fly
4 Sets x 10 Reps
Clap Push-Up
4 Sets
Tue
shoulder plan A
Est. 62 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Clean and Jerk
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Thu
arms plan A
Est. 107 min
10 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dip
4 Sets
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Thu
shoulder plan B
Est. 57 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Handstand Push-Up
3 Sets
Fri
arms plan B
Est. 104 min
10 exercises
Pull-Up
4 Sets
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dip
4 Sets
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Fri
back plan A
Est. 53 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets
Back Hyperextension
3 Sets
Any
leg
Est. 63 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
