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4 weeks transformation

By Myworkouts

Experience
Advanced (3+ years)
Time
27 minutes/day | 5 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Fat Loss, Tone Body, Lose Weight
Equipment
2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Barbell, Hack Squat Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pec Fly/Rear Delt Machine, Vertical Bench, Pull up bar, Decline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Shoulders, Chest, Rotator Cuff

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Seated Dumbbell Arnold Press▶
1. Seated Dumbbell Arnold Press
3-4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Pike Push-up on Bench▶
2. Pike Push-up on Bench
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3. Dumbbell Incline Lateral Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Low Pulley Rear Delt Fly▶
4. Bent Over Low Pulley Rear Delt Fly
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Glutes

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Dumbbell Squat▶
1. Dumbbell Squat
4 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench▶
2. Barbell Hip Thrust with Bench
3-4 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Rear Lunge▶
3. Barbell Rear Lunge
3-4 sets, 10-15 reps, (rest 90s)
each leg
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat▶
4. Goblet Squat
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
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Back (Upper), Back (Lower), Neck, Shoulders, Lats

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Barbell Close Grip Bent-over Row▶
1. Barbell Close Grip Bent-over Row
3-4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
High Inverted Row▶
2. High Inverted Row
3-4 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown▶
3. Wide-Grip Lat Pulldown
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Straight Arm Pull Down▶
4. Rope Straight Arm Pull Down
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Chest

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Barbell Bench Press▶
1. Barbell Bench Press
3-4 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Neutral-Grip Dumbbell Incline Bench Press▶
2. Neutral-Grip Dumbbell Incline Bench Press
3-4 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Inner Chest Press▶
3. Cable Inner Chest Press
3 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Pec Deck▶
4. Pec Deck
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Shoulders, Lats, Chest, Glutes

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Circuit
Seated Barbell Military Press▶
1. Seated Barbell Military Press
5 sets, 10-12 reps, (rest 120s)
rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Chin-up▶
1. Chin-up
5 sets, 8-12 reps, (rest 120s)
rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Decline Barbell Bench Press▶
1. Decline Barbell Bench Press
5 sets, 10-12 reps, (rest 120s)
rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge▶
1. Walking Dumbbell Lunge
5 sets, 15-20 reps, (rest 120s)
each leg
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:03:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:03:01 GMT+0000 (Coordinated Universal Time)

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