summer transformation
General
Beginner
Dumbbell
Plan Details
The summer transformation routine by Mike199 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest and back
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 15 Reps
Chin-Up (Mixed Grip)
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Wed
legs and shoulders and abs
Est. 79 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Plank
4 Sets
Any
biceps triceps
Est. 51 min
6 exercises
Barbell Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
