8 week body transformation pt2
General
Intermediate
Machine strength
Plan Details
The 8 week body transformation pt2 routine by chezshanine is a 25 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 32
Chest and Triceps
Est. 96 min
8 exercises
Decline Crunch
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 33
Legs and Abs
Est. 122 min
12 exercises
Plank
4 Sets
Side Bridge
4 Sets
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Plank
4 Sets
Side Bridge
4 Sets
Walking
1 Set
Day 34
Back and Biceps
Est. 96 min
8 exercises
Decline Crunch
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 35
Active Rest Day
Est. 47 min
1 exercise
Walking
1 Set
Day 36
Shoulders
Est. 82 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Walking
1 Set
Day 37
Chest and Triceps
Est. 96 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Walking
1 Set
Day 38
Active Rest Day
Est. 47 min
1 exercise
Walking
1 Set
Day 39
Legs and Abs
Est. 94 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 40
Back and Biceps
Est. 116 min
11 exercises
Reverse Crunch
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 41
Chest and Triceps
Est. 103 min
9 exercises
Medicine Ball Rotation
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Walking
1 Set
Day 42
Active Rest Day
Est. 47 min
1 exercise
Walking
1 Set
Day 43
Back and Biceps
Est. 116 min
11 exercises
Decline Crunch
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Day 44
Shoulders
Est. 94 min
8 exercises
Reverse Crunch
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 45
Active Rest day
Est. 47 min
1 exercise
Walking
1 Set
Day 46
Chest and Triceps
Est. 96 min
8 exercises
Machine Ab Crunch
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Step Machine
1 Set
Day 47
Legs
Est. 111 min
10 exercises
Machine Ab Crunch
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Walking
1 Set
Day 48
Chest and Triceps
Est. 97 min
8 exercises
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Walking
1 Set
Day 49
Active Rest Day
Est. 47 min
1 exercise
Walking
1 Set
Day 50
back and Biceps
Est. 97 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Walking
1 Set
Day 51
Shoulders
Est. 88 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Walking
1 Set
Day 52
Active Rest Day
Est. 47 min
1 exercise
Walking
1 Set
Day 53
Legs
Est. 101 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Split Jump
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 54
Chest and Back
Est. 103 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 55
Biceps and Triceps
Est. 95 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Walking
1 Set
Day 56
Active Rest day
Est. 47 min
1 exercise
Walking
1 Set
