cLEAN Body Transformation
Sport
Advanced
Body
Plan Details
The cLEAN Body Transformation routine by VNH1701 is a 12 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Time to get rid of the Fat and make your body LEAN... Phase 1 - Week One to Week Six Phase 2 - Week Seven to Week Twelve
Routine detail
Mon
Back - Phase 2
Est. 40 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Mon
Back - Phase 1
Est. 56 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Tue
Chest - Phase 1
Est. 55 min
6 exercises
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Tue
Chest - Phase 2
Est. 40 min
6 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Leg - Phase 1
Est. 66 min
7 exercises
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Thu
Legs - Phase 2
Est. 45 min
7 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Abs & Shoulder - Phase 1
Est. 73 min
9 exercises
Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Fri
Abs & Shoulders - Phase 2
Est. 51 min
8 exercises
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Arm - Phase 1
Est. 76 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Crunch
5 Sets x 15 Reps
Sat
Arms - Phase 2
Est. 66 min
10 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Home Workout
Est. 172 min
8 exercises
Running
1 Set
Jump Rope
1 Set
Bodyweight Squat
5 Sets x 15 Reps
Push-Up
5 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
