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Transform
General
Intermediate
Machine strength
Plan Details
The Transform routine by sybanem is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
. = pound for rep, 2 days off a week. Ex. Sunday and Wednesday.
Routine detail
Mon
Chest and Triceps 1
Est. 120 min
27 exercises
Step Machine
1 Set
Barbell Bench Press
1 Set x 30 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
1 Set x 30 Reps
Barbell Incline Bench Press
1 Set
Barbell Decline Bench Press
1 Set
Cable Cross-Over
1 Set
Cable Mid Chest Crossover
1 Set
Cable Lower Chest Raise
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable Shoulder Extension
1 Set
EZ Bar Tricep Extension
1 Set
Machine Seated Tricep Dip
1 Set
Scissor Kick
1 Set x 50 Reps
Sit-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Weighted Side Rotation
1 Set x 50 Reps
Sit-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Air Bike
1 Set x 50 Reps
Sit-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Frog Sit-Up
1 Set x 10 Reps
Walking
1 Set
Tue
Back and Biceps 1
Est. 98 min
16 exercises
Stationary Bike
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 30 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Seated Row
1 Set x 30 Reps
Cable Seated Row
1 Set
Barbell Good Morning
1 Set
T Bar Row
1 Set
Cable Rope Hammer Curl
1 Set
Cable Standing Curl
1 Set
Cable Dual Overhead Curl
1 Set
Preacher Curl Machine
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Walking
1 Set
Wed
Legs and Shoulders 1
Est. 70 min
15 exercises
Stationary Bike
1 Set
Smith Machine Bulgarian Split Squat
1 Set
Machine Single-Leg Press
1 Set
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Machine Single-Leg Press
1 Set
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Machine Single-Leg Curl
1 Set
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Extension
1 Set
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Barbell Lunge
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Shoulder Shrug
1 Set
Barbell Front Raise
1 Set
Barbell Shrug
1 Set
Thu
Chest and Triceps 2
Est. 41 min
9 exercises
Dumbbell One-Arm Bench Press
1 Set
Dumbbell One-Arm Incline Chest Press
1 Set
Dumbbell One-Arm Decline Chest Press
1 Set
Dumbbell One-Arm Fly
1 Set
Dumbbell Incline One-Arm Fly
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Cable One-Arm Tricep Pushdown
1 Set
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Fri
Back and Biceps 2
Est. 61 min
13 exercises
Cable Seated Row
1 Set x 30 Reps
Cable Seated Row
1 Set
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 30 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set
Smith Machine Bent-Over Row
1 Set
Leverage Machine High Row
1 Set
Dumbbell One-Arm Row
1 Set
Barbell Romanian Deadlift
1 Set
EZ Bar Curl
1 Set
EZ Bar Close Grip Curl
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Sat
Legs and Shoulders 2
Est. 72 min
17 exercises
Stationary Bike
1 Set
Barbell Squat
1 Set x 30 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Calf Raise
1 Set
Machine Leg Press
1 Set x 30 Reps
Machine Leg Press
1 Set
Machine Leg Press (Narrow Stance)
1 Set
Machine Leg Press (Wide Stance)
1 Set
Calf Press On Leg Press
1 Set
Machine Seated Leg Curl
1 Set
Donkey Calf Raise
1 Set
Machine Leg Extension
1 Set
Donkey Calf Raise
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Upright Row
1 Set
Dumbbell Seated Bent-Over Reverse Fly
1 Set
Dumbbell Shoulder Shrug
1 Set
