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Workout Wednesday – June 2017

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Author:

Erin

Published:

June 14, 2017

Updated:

June 14, 2017

This post may contain affiliate links. Please read my disclosure policy for details.

Workout wednesday - the transformation workout-01The Transformation Workout by Muscle and Fitness

For my second Workout Wednesday, I’m highlighting the program that I first used when I really got into fitness and meal prepping when I lived in Miami.  It includes a ton of supersets, which means that you do multiple exercises (usually 2) in succession without a break, then you take a short break and repeat for a certain number of sets.  I had success with the program when I did it because at that point, I needed the specific guidance in the gym (plus I was eating extremely healthy and tracking my macros closely).  I’ve been lifting since I was 16-ish, but this was the first program that I really followed (aside from rugby workouts/lifting in college).

I can’t say that I would be interested in revisiting this program at this point, simply because I’m more interested in big lifts and more complex programming now.  However, I do think it can still have value for a lot of people and I even still incorporate some of the supersets from this workout into my gym routine 5 years later.

The Good:

  • This program is good for beginner-intermediate lifters who maybe have some experience at the gym, but aren’t sure about doing the big barbell lifts yet.
  • Supersets are almost like combining weightlifting with cardio – by not giving your body a break between exercises, you really get your heart rate going.

The Bad:

  • This workout specifies daily cardio.  If you’re lifting hard, you don’t really need to do daily cardio and could risk losing your “gains.”  I heavily modified this part of the program (and by modify, I mean I skipped almost all of the cardio or opted for some kind of HIIT instead).
  • The rep counts on these supersets are pretty high, which means two things: 1) it takes a while to get through them all, and 2) it requires a lot of endurance, so it will be hard to use enough weight to really trigger muscle growth.
  • This program doesn’t include complex, full body lifts like deadlifts and barbell squats.  If you’re really looking to build muscle and gain strength, this probably isn’t the program for you.
  • There are some obscure movements that are not explained in the program itself.  You may find yourself having to look up some exercises, including “the butt machine” and “stiff legs” – which btw, I’m still not even sure if they meant stiff leg deadlifts or something else.

Sample Workout:

TUESDAY: SHOULDERS/TRICEPS (plus daily cardio)

Superset:

4 x 12 side lateral raise

4 x 12 seated barbell press

4 x 12 high rope pull for rear delts

Superset:

4 x 15 pushdowns

4 x 15 overhead press

4 x 12 bench dips

Here’s the cardio prescribed for a Tuesday (I never once did this cardio routine, FYI):

TUESDAY/THURSDAY AM

Warm-up: 5-minute stationary bike or treadmill walk

Bike Intervals: Complete the rotation below six times for a total of 45-50 minutes.

  • 1 minute: Level 5, rpm of 110
  • 1 minute: Level 7, rpm of 90
  • 1 minute: Level 9, rpm of 80
  • 2 minutes: Level 11, rpm of 70

15 wide high jumps

15 pop squats

15 switch lunges on each leg

20 high knee runs on each leg

Photo by Tim Sullivan Photography in Alameda, CA.
Disclaimer: I’m not a doctor or a personal trainer.  The commentary above is my opinion based on my personal experience and knowledge.  Do not take my ramblings as medical advice…instead, use it to help you make a more informed decision about your own fitness programming.
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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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