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transform
General
Beginner
Dumbbell
Plan Details
The transform routine by weezy17 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Arms/ Shoulders/upper Back
Est. 80 min
11 exercises
Treadmill Running
1 Set
EZ Bar Curl
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Wed
At home
Est. 92 min
13 exercises
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Stability Ball Weight Plate Pullover
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
legs
Est. 121 min
14 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Fri
Abs/back
Est. 81 min
12 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
hyperextension side benz
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
