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Transform Sketz
Cutting
Intermediate
Machine strength
Plan Details
The Transform Sketz routine by wguzman is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Shoulders & Triceps + abs
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Tue
leg's #1
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 12 Reps
Thu
Back,Biceps & Forearm
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Fri
Leg's #2
Est. 48 min
6 exercises
Barbell Clean Deadlift
4 Sets x 6 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Any
chest
Est. 63 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
