Mohamad transformer
Cutting
Intermediate
Dumbbell
Plan Details
The Mohamad transformer routine by MohamadZabouba is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders
Est. 71 min
9 exercises
Indoor Cycling
1 Set
Barbell Shoulder Press
3 Sets x 13 Reps
Barbell Upright Row
3 Sets x 13 Reps
Dumbbell Seated Shoulder Press
3 Sets x 13 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 13 Reps
Smith Machine Shrug
3 Sets x 13 Reps
Barbell Behind the Back Shrug
3 Sets x 13 Reps
Tue
Back & legs
Est. 68 min
9 exercises
Pull-Up
3 Sets x 13 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 13 Reps
Back Hyperextension
3 Sets x 13 Reps
Superman
3 Sets
Cable Seated Row
3 Sets x 13 Reps
Dumbbell Bent-Over Row
3 Sets x 13 Reps
Glute Kickback
3 Sets x 13 Reps
Barbell Kneeling Squat
3 Sets x 13 Reps
Glute Stretch
3 Sets x 13 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Cardio & abs
Est. 68 min
7 exercises
Treadmill Running
1 Set
Walking
1 Set
Reverse Crunch
3 Sets x 13 Reps
Parallel Bar Hip Raise
3 Sets x 13 Reps
Decline Crunch
3 Sets x 13 Reps
Leg Pull-In
3 Sets x 13 Reps
Rotational Crunch
3 Sets x 13 Reps
Fri
Chest
Est. 59 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 13 Reps
Barbell Incline Bench Press
3 Sets x 13 Reps
Dumbbell Incline Fly
3 Sets x 13 Reps
Dumbbell Decline Bench Press
3 Sets x 13 Reps
Bench Push-Up
3 Sets x 13 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 13 Reps
Sat
Biceps & Triceps
Est. 62 min
8 exercises
Barbell Curl
3 Sets x 13 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 13 Reps
Dumbbell Incline Curl
3 Sets x 13 Reps
Cable Bicep Curl
3 Sets x 13 Reps
Barbell Tricep Extension (Supine)
3 Sets x 13 Reps
Dip
3 Sets x 13 Reps
Cable Shoulder Extension
3 Sets x 13 Reps
Bench Dip
3 Sets x 13 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
