Loading...
Rob Transformation
General
Beginner
Body
Plan Details
The Rob Transformation routine by TheSchmister is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders and Legs
Est. 32 min
5 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Perna Livre
3 Sets x 8 Reps
Day 2
Back, Arms and Glutes
Est. 38 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Day 3
Shoulders, Glutes and Legs
Est. 31 min
5 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bridge
3 Sets
Hip Extension (Standing)
3 Sets x 8 Reps
Perna Livre
3 Sets x 8 Reps
Day 100
Abs
Est. 12 min
2 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
