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Kristen Body Transformation
Cutting
Beginner
Dumbbell
Plan Details
The Kristen Body Transformation routine by RobertGordon4 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This workout is the basis for your body transformation and should be filled out accurately and honestly. Week 1 will be your test week to get you prepared for this 12 week program. The preset sets and the suggested weights in the note section for each exercise should be your basis for this week. As you progress through each week, add weight to one exercise per day each week. Week 2 will be the first week to change the weight used during each exercise. Abs day is the middle of the week. This is the day you should take your progression photo and set your new statistics in body weight and measurements. Once you complete this 12 week workout routine, take 1 week off to let your body recuperate and readjust.
Routine detail
Mon
Legs & Glutes
Est. 51 min
6 exercises
Bodyweight Wall Squat
3 Sets x 6 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Glute Kickback
2 Sets x 12 Reps
Stationary Bike
1 Set
Tue
Back & Arms
Est. 69 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Elliptical Training
1 Set
Wed
Abs
Est. 26 min
4 exercises
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Thu
Chest & Shoulders
Est. 51 min
6 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Stationary Bike
1 Set
Fri
Legs & Arms
Est. 55 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Good Morning
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Elliptical Training
1 Set
