Loading...
Superwoman transformation
Cutting
Beginner
Machine strength
Plan Details
The Superwoman transformation routine by mbk4ink is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This program is to help you get your bikini summer body ready Nutrition In order to do you need to follow a nutrition plan that will help you loose fat. In order to do you need to be at -10% cals of your TDEE with 45% protein, 35% Carbohydrates and 20% fats. Training MONDAY: Legs and Abs TUESDAY: Rest day WEDNESDAY: Chest and Biceps THURSDAY: Glutes and Abs FRIDAY: Rest Day SATURDAY: Back, Shoulders and Triceps SUNDAY: Active rest
Routine detail
Mon
Legs/Abs
Est. 70 min
10 exercises
Step Machine
1 Set
Machine Calf Raise
4 Sets x 25,20,15,10 Reps
Bench Weighted Decline Crunch
3 Sets x 20,15,10 Reps
Dumbbell Plie Squat
4 Sets x 25,20,15,10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10,15,20,25 Reps
Machine Seated Leg Curl
4 Sets x 25,20,15,10 Reps
Cable Hip Abduction
3 Sets x 30 Reps
Step Machine
1 Set
Mountain Climber
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10,15,20 Reps
Tue
Rest Day
Est. 0 min
0 exercises
This day is empty
Wed
Chest/Biceps
Est. 90 min
11 exercises
Cable Rope Hammer Curl
3 Sets x 15 Reps
Plank
3 Sets
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Machine Dip
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Recumbent Bike
1 Set
Machine Bench Press
4 Sets x 20,15,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 20,15,10,10 Reps
Dumbbell Incline Fly
3 Sets x 15,10,10 Reps
Cable One-Arm Bicep Curl
3 Sets x 18 Reps
Thu
Glutes and Abs
Est. 75 min
11 exercises
Elliptical Training
1 Set
Leg Raise
3 Sets x 10 Reps
Dumbbell Squat
4 Sets x 25,20,15,10 Reps
Barbell Hip Thrust
4 Sets x 10,15,20,25 Reps
Hip Extension (Standing)
4 Sets x 25,20,15,10 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 25,20,15 Reps
Step Machine
1 Set
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Fri
Rest Day
Est. 0 min
0 exercises
This day is empty
Sat
Back/shoulders/triceps
Est. 78 min
11 exercises
Leverage Shoulder Press
4 Sets x 20,15,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
EZ Bar French Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 20,15,10 Reps
Dumbbell Reverse Fly
4 Sets x 20,15,10,10 Reps
Cable Shoulder Extension
3 Sets x 20,15,10 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
