2023 My Transformation
General
Advanced
Machine strength
Plan Details
The 2023 My Transformation routine by pradheeprajar2 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Get amazing shape and transform yourself without any coach. Don't do it in calorie deficit. Take enough protein and water throughout the day.
Routine detail
Any
Cutler Quads
Est. 0 min
0 exercises
This day is empty
Any
3D Shoulders
Est. 92 min
18 exercises
Push-Up
3 Sets x 30 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 13 Reps
Dumbbell Bent-Over Row
4 Sets x 13 Reps
Machine Reverse Fly
4 Sets x 13 Reps
Cable Rope Face Pull
4 Sets x 13 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13 Reps
Smith Machine Shoulder Press
4 Sets x 13 Reps
Dumbbell Lateral Raise
4 Sets x 13 Reps
Barbell Front Raise
4 Sets x 13 Reps
Dumbbell Shoulder Shrug
4 Sets x 13 Reps
Leg Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 28 Reps
Plank
2 Sets
Walking
1 Set
Elliptical Training
1 Set
Any
Huge Arms
Est. 69 min
18 exercises
Push-Up
2 Sets x 30 Reps
Pull-Up (Hammer Grip)
4 Sets x 13 Reps
Barbell Curl
4 Sets x 13 Reps
Dumbbell Alternating Incline Curl
4 Sets x 13 Reps
Preacher Curl Machine
4 Sets x 13 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 13 Reps
Barbell Reverse Curl
4 Sets x 13 Reps
Dip
4 Sets x 13 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 13 Reps
Dumbbell Tricep Extension
4 Sets x 13 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 13 Reps
Cable Tricep Kickback
4 Sets x 13 Reps
Weighted Side Bend
3 Sets x 25 Reps
Leg Raise
3 Sets x 13 Reps
Sit-Up
3 Sets x 15 Reps
Plank
2 Sets
Walking
1 Set
Any
Thick Lat
Est. 74 min
14 exercises
Push-Up
3 Sets x 30 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 13 Reps
Barbell Bent-Over Row
4 Sets x 13 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 13 Reps
Cable V Bar Pulldown
4 Sets x 13 Reps
Cable Seated Row
4 Sets x 13 Reps
Dumbbell One-Arm Row
4 Sets x 13 Reps
Cable Rope Lat Pulldown
4 Sets x 13 Reps
Leg Raise
3 Sets x 13 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Crunch
3 Sets x 13 Reps
Plank
2 Sets
Walking
1 Set
Any
Chest Pump
Est. 106 min
21 exercises
Push-Up
2 Sets x 30 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dip
3 Sets x 13 Reps
Barbell Incline Bench Press
4 Sets x 13 Reps
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Dumbbell Incline Fly
4 Sets x 13 Reps
Barbell Bench Press
4 Sets x 13 Reps
Dumbbell Bench Press
4 Sets x 13 Reps
Dumbbell Fly
4 Sets x 13 Reps
Leverage Decline Chest Press
4 Sets x 13 Reps
Cable Cross-Over
4 Sets x 13 Reps
Cable Lower Chest Raise
4 Sets x 13 Reps
Machine Fly
4 Sets x 15 Reps
Push-Up
1 Set x 20 Reps
Dip
1 Set x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Plank
3 Sets
Walking
1 Set
Machine Fly
3 Sets x 8 Reps
