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Transformation 2025

Summary

  • 4 workouts per week
  • 26 exercises
  • Duration 02:15:33

1. Monday

1. Dumbbell Bench Press
Image Dumbbell Bench Press

Dumbbell bench press

Chest
Intermediate
Repeats Rest time
Serie 1 8 reps 03:00
Serie 2 8 reps 03:00
Serie 3 8 reps 03:00
Serie 4 8 reps 03:00
2. Smith Machine Incline Bench Press
Image Smith Machine Incline Bench Press

Smith machine incline bench press

Chest
Beginner
Repeats Rest time
Serie 1 8 reps 02:30
Serie 2 8 reps 02:30
Serie 3 8 reps 02:30
Serie 4 8 reps 02:30
3. Incline Cable Flye
Image Incline Cable Flye

Incline cable flye

Chest
Intermediate
Repeats Rest time
Serie 1 8 reps 01:30
Serie 2 8 reps 01:30
Serie 3 8 reps 01:30
Serie 4 8 reps 01:30
4. EZ Bar Biceps Curl
Image EZ Bar Biceps Curl

Ez bar biceps curl

Biceps
Beginner
Repeats Rest time
Serie 1 8 reps 02:00
Serie 2 8 reps 02:00
Serie 3 8 reps 02:00
Serie 4 8 reps 02:00
5. Reverse Cable Curl
Image Reverse Cable Curl

Reverse cable curl

Biceps Forearms
Intermediate
Repeats Rest time
Serie 1 8 reps 02:00
Serie 2 8 reps 02:00
Serie 3 8 reps 02:00
Serie 4 8 reps 02:00
6. Wrist Flexion with Barbell Behind the Back
Image Wrist Flexion with Barbell Behind the Back

Wrist flexion with barbell behind the back

Forearms
Beginner
Repeats Rest time
Serie 1 12 reps 01:30
Serie 2 12 reps 01:30
Serie 3 12 reps 01:30
Serie 4 12 reps 01:30

2. Wednesday

1. Pull-up
Image Pull-up

Pull-up

Back
Advanced
Repeats Rest time
Serie 1 8 reps 03:00
Serie 2 8 reps 03:00
Serie 3 8 reps 03:00
Serie 4 8 reps 03:00
2. Single Arm Seated Cable Row
Image Single Arm Seated Cable Row

Single arm seated cable row

Back
Intermediate
Repeats Rest time
Serie 1 8 reps 02:00
Serie 2 8 reps 02:00
Serie 3 8 reps 02:00
Serie 4 8 reps 02:00
3. Band Pullover
Image Band Pullover

Band pullover

Lats
Beginner
Repeats Rest time
Serie 1 12 reps 02:00
Serie 2 12 reps 02:00
Serie 3 12 reps 02:00
Serie 4 12 reps 02:00
4. Horizontal Triceps Rope Extension (Facing Away)
Image Horizontal Triceps Rope Extension (Facing Away)

Horizontal triceps rope extension (facing away)

Triceps
Intermediate
Repeats Rest time
Serie 1 8 reps 02:00
Serie 2 8 reps 02:00
Serie 3 8 reps 02:00
Serie 4 8 reps 02:00
5. One-arm cable triceps pushdown
Image One-arm cable triceps pushdown

One-arm cable triceps pushdown

Triceps
Beginner
Repeats Rest time
Serie 1 8 reps 01:30
Serie 2 8 reps 01:30
Serie 3 8 reps 01:30
Serie 4 8 reps 01:30
6. Reverse Curl on Smith Machine
Image Reverse Curl on Smith Machine

Reverse curl on smith machine

Forearms
Intermediate
Repeats Rest time
Serie 1 8 reps 01:30
Serie 2 8 reps 01:30
Serie 3 8 reps 01:30

3. Friday

1. Parallel Bar Dips
Image Parallel Bar Dips

Parallel bar dips

Chest Triceps
Intermediate
Repeats Rest time
Serie 1 6 reps 00:00
Serie 2 6 reps 00:00
Serie 3 6 reps 00:00
Serie 4 6 reps 00:00
2. Bent-Over Dumbbell Lateral Raise
Image Bent-Over Dumbbell Lateral Raise

Bent-over dumbbell lateral raise

Shoulders Traps
Intermediate
Repeats Rest time
Serie 1 10 reps 00:00
Serie 2 10 reps 00:00
Serie 3 10 reps 00:00
Serie 4 10 reps 00:00
3. Dumbbell Military Press
Image Dumbbell Military Press

Dumbbell military press

Shoulders
Intermediate
Repeats Rest time
Serie 1 6 reps 00:00
Serie 2 6 reps 00:00
Serie 3 6 reps 00:00
Serie 4 6 reps 00:00
4. Cable Lateral Raise
Image Cable Lateral Raise

Cable lateral raise

Shoulders
Intermediate
Repeats Rest time
Serie 1 10 reps 00:00
Serie 2 10 reps 00:00
Serie 3 10 reps 00:00
Serie 4 10 reps 00:00
5. Face Pull
Image Face Pull

Face pull

Shoulders Traps
Intermediate
Repeats Rest time
Serie 1 10 reps 00:00
Serie 2 10 reps 00:00
Serie 3 10 reps 00:00
Serie 4 10 reps 00:00
6. Rowing Machine
Image Rowing Machine

Rowing machine

Hamstrings Back Quadriceps
Beginner
Repeats Rest time
Serie 1 duration 02:00 03:00
Serie 2 duration 02:00 03:00

4. Saturday

1. Back Lunge on Smith Machine with Step
Image Back Lunge on Smith Machine with Step

Back lunge on smith machine with step

Glutes Hamstrings Quadriceps
Intermediate
Repeats Rest time
Serie 1 8 reps 00:00
Serie 2 8 reps 00:00
Serie 3 8 reps 00:00
2. Barbell deadlift
Image Barbell deadlift

Barbell deadlift

Back Glutes Hamstrings
Intermediate
Repeats Rest time
Serie 1 8 reps 00:00
Serie 2 8 reps 00:00
Serie 3 8 reps 00:00
3. Leg Extension
Image Leg Extension

Leg extension

Quadriceps
Beginner
Repeats Rest time
Serie 1 8 reps 00:00
Serie 2 8 reps 00:00
Serie 3 8 reps 00:00
Serie 4 8 reps 00:00
4. Lying Machine Squat
Image Lying Machine Squat

Lying machine squat

Quadriceps
Beginner
Repeats Rest time
Serie 1 10 reps 00:00
Serie 2 10 reps 00:00
Serie 3 10 reps 00:00
Serie 4 10 reps 00:00
5. Weighted Back Extension on GHD
Image Weighted Back Extension on GHD

Weighted back extension on ghd

Back
Advanced
Repeats Rest time
Serie 1 12 reps 00:00
Serie 2 12 reps 00:00
Serie 3 12 reps 00:00
6. Superman
Image Superman

Superman

Back
Intermediate
Repeats Rest time
Serie 1 duration 00:45 00:00
Serie 2 duration 00:45 00:00
Serie 3 duration 00:45 00:00
7. Hanging straight leg raise
Image Hanging straight leg raise

Hanging straight leg raise

Abs
Advanced
Repeats Rest time
Serie 1 12 reps 00:00
Serie 2 12 reps 00:00
Serie 3 12 reps 00:00
8. Toe Touch Crunch
Image Toe Touch Crunch

Toe touch crunch

Abs
Beginner
Repeats Rest time
Serie 1 12 reps 00:00
Serie 2 12 reps 00:00
Serie 3 12 reps 00:00
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