Kristen Body Transformation

Workout Name : Kristen Body Transformation

Shared By : RobertGordon4

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 4 / 921

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Description

This workout is the basis for your body transformation and should be filled out accurately and honestly.

Week 1 will be your test week to get you prepared for this 12 week program. The preset sets and the suggested weights in the note section for each exercise should be your basis for this week.

As you progress through each week, add weight to one exercise per day each week.

Week 2 will be the first week to change the weight used during each exercise.

Abs day is the middle of the week. This is the day you should take your progression photo and set your new statistics in body weight and measurements.

Once you complete this 12 week workout routine, take 1 week off to let your body recuperate and readjust.

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Monday Legs & Glutes
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 60 sec 6 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 12 2 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 12 2 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 6 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 12 2 Progress Chart

Cardio

Stationary Bike Stationary Bike 20 min - - Progress Chart
Tuesday Back & Arms
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 6 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 2 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 2 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Biceps

Cable Standing Curl Cable Standing Curl 60 sec 15 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart
Wednesday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Crunches Crunches 60 sec 20 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 3 Progress Chart

Abs

Plank Plank 20 sec - 3 Progress Chart
Thursday Chest & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 2 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 6 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 2 Progress Chart

Cardio

Stationary Bike Stationary Bike 20 min - - Progress Chart
Friday Legs & Arms
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 3 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 12 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 2 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 60 sec 12 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 12 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart