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LBD Transformation Workout
Cutting
Intermediate
Machine strength
Plan Details
The LBD Transformation Workout routine is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
LISS ( low intensity steady state ) - Should be performed first thing in the morning or immediately postworkout. Treadmill, rowing machine, elliptical, bike, or outside or stairmaster, swimming is fine here too. Heart rate 110-140. HIIT ( high intensity interval training ) - Should be performed immediately postworkout or later in the day. Not fasted first thing in the morning. Bike, rowing machine, treadmill, elliptical or stairmaster, or outside or swimming is fine here too. 1 rotation is 30 seconds sprint, 60 seconds steady pace. Make sure you are going as hard as you can during the "sprint" periods. WEEK 1 do 30 minutes LISS on 3 days of your choice WEEK 2 do 30 minutes LISS on 3 days of your choice plus 30 minutes HIIT on 1 day of your choice
Routine detail
Day 1
LEGS
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Day 2
CHEST CALVES
7 exercises
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Day 3
OFF
0 exercises
This day is empty
Day 4
BACK
7 exercises
Cable Seated Row
5 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 5
OFF
0 exercises
This day is empty
Day 6
DELTS CALVES
6 exercises
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 7
ARMS
8 exercises
Cable Shoulder Extension
4 Sets x 25 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 8
LEGS
7 exercises
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Day 9
CHEST DELTS
7 exercises
Machine Fly
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Day 10
OFF
0 exercises
This day is empty
Day 11
BACK ABS
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 12
OFF
0 exercises
This day is empty
Day 13
ARMS
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 14
OFF
0 exercises
This day is empty
Day 15
LEGS
4 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Smith Machine Squat
4 Sets x 10 Reps
Day 16
CHEST CALVES
7 exercises
Machine Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Day 17
OFF
0 exercises
This day is empty
Day 18
BACK ABS
7 exercises
Cable Upper Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 19
DELTS
5 exercises
Machine Reverse Fly
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Day 20
ARMS
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 21
OFF
0 exercises
This day is empty
Day 22
LEGS
5 exercises
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Day 23
CHEST DELTS
6 exercises
Machine Fly
3 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Arnold Press
1 Set x 50 Reps
Day 24
BACK ABS
7 exercises
Machine Lat Pulldown
4 Sets x 20 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 25
OFF
0 exercises
This day is empty
Day 26
DELTS CALVES
6 exercises
Machine Reverse Fly
4 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Day 27
ARMS
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 25 Reps
EZ Bar Curl
4 Sets x 25 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 28
OFF
0 exercises
This day is empty
