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Transformation
Cutting
Intermediate
Machine strength
Plan Details
The Transformation routine by smarok2 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Calves and Back
Est. 75 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 30 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Tue
Back and Abs
Est. 97 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Rear Deltoid Machine
3 Sets x 12 Reps
Lying Lats Snow Angel
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Barbell Shrug
3 Sets x 60 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Shoulders and Hams and mix
Est. 89 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 30 Reps
Smith Machine Shoulder Press
3 Sets x 30 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 30 Reps
Machine Deltoid Raise
3 Sets x 30 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Thu
Quads and Abs and Mix
Est. 85 min
9 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 15 Reps
Machine Leg Extension
9 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Arms
Est. 82 min
11 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Bilateral Arm Curl
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sat
FullBody/Back
Est. 83 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Elevated Row
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Rear Deltoid Machine
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 70 Reps
Lying Lats Snow Angel
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
