Essentials + Bodybuilding Transformation

Warmup : 
1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM
2. Front/Back Leg Swing (leg days only) : 12 each leg
3. Side/Side Leg Swing (leg days only) : 12 each leg
4. Arm Swings : 12 (Swing your arms out to the sides)
5. Cable Leg External Rotation : 15 each leg

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Upper 1

Hack Squat

Seated Hamstring Curl

Lower 1

Pendlay Row

Shoulder Press (Machine)

Pull-Up (Bodyweight)

Incline Cable Chest Press

Lateral Raise (Cable)

Upper 2

Romanian Deadlift (Dumbbell)

Leg Press

Leg Extension

Lower 2

Wide Grip Pull-Up

Dip (Weighted)

Chest Supported Row (Dumbbell)

Arnold Press

Single Leg Press

Glute-Ham Raise

Chest Press (Machine)

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Cable Shoulder Press

Helms Row (Dumbbell)

Lying Leg Curl

Squat (Smith Machine)

Single Arm Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Walking Lunge (Dumbbell)

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