Transform
General
Intermediate
Body
Plan Details
The Transform routine by Shalabh22 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Cardio- ABs
Est. 106 min
14 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Elliptical Training
1 Set
Plank
3 Sets
Bench Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Boat Pose
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Leg Slide
3 Sets x 8 Reps
Day 2
Upper body
Est. 57 min
8 exercises
Elevated Push-Up
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Day 3
Lower Body
Est. 41 min
6 exercises
Bodyweight Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Calf Raise On A Dumbbell
3 Sets x 10 Reps
Day 4
Complex Day - UB
Est. 49 min
8 exercises
Band Bench Press
3 Sets x 10 Reps
Rubber Tube - Chest Press
3 Sets x 10 Reps
Rubber tube - Tricep extension curl
3 Sets x 10 Reps
Rubber Tube shoulder press
3 Sets x 10 Reps
Rubber Tube Wide Row
3 Sets x 10 Reps
Rubber Tube- Side Lunge & Row
3 Sets x 10 Reps
Rubber Tube-Bicep Curl
3 Sets x 10 Reps
Rubber Tube-Close row
3 Sets x 10 Reps
Day 5
Complex Day- LB
Est. 37 min
6 exercises
Dumbbell Curl, Squat & Pres
3 Sets x 10 Reps
Dumbbell Lunge & Kickback
3 Sets x 10 Reps
Dumbbell Rear Lunge & Row
3 Sets x 10 Reps
Dumbbell wide Squat & Hammer curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbell Rear Lunge & Press
3 Sets x 10 Reps
