Body Building
Body Transformation In 3 Months
Body transformation in 3 months: Want to change your body? Shannon Dey, M.S., founder and CEO of Bombshell Fitness, offers this example exercise.
This expert-level workout is demanding. This is the ideal plan for sculpting, toning, and firming your whole body, even difficulty places. The following strategy is inspired on Dey’s Figure and Bikini competitive plans. Read to know more.
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3 Month Transformation Of The Body
Dey says it takes at least three weeks of regular eating and exercise to see benefits, so be patient, persistent, and optimistic.
This week-by-week training plan rotates sessions to minimize plateauing and push your body.
1 Month
- Workout 1 + Daily Cardio
- Workout 2 + Daily Cardio
- Workout 3 + Daily Cardio
- Workout 1 + Daily Cardio
2 Month
- Workout 2 + Daily Cardio
- Workout 3 + Daily Cardio
- Workout 3 + Daily Cardio
- Workout 1 + Daily Cardio
3 Month
- Workout 2 + Daily Cardio
- Workout 3 + Daily Cardio
- Workout 2 + Daily Cardio
- Workout 1 + Daily Cardio
Cardio
This cardio is challenging. Don’t be disheartened if you can’t finish your cardio at first. Each day, push yourself farther until you can complete the workout at the indicated speed.
Building endurance may take a few weeks to finish the practice. Dey thinks you’re working hard if you can’t speak or read. Continue reading to do body transformation in 3 months.
Monday/Wednesday/Friday mornings
Warm up: 5-minute treadmill warm-up
Treadmill Intervals: Complete the following rotation seven times for 35 minutes. If it’s too simple, speed up.
- 1 minute: Incline 5, speed 4.5
- 2 minute: Incline 5, speed 5.0
- 3 minute: Incline 1, speed 5.5
Sprinting: Six 50-yard sprints with 30-second jogs.
Tuesday/Thursday mornings
Warm-up: 5-minute bike or treadmill walk.
Bike Intervals: Complete the cycle six times for 45-50 minutes.
- 1 minute: level 5, 110 rpm
- 1 minute: level 7, 90 rpm
- 1 minute:level 9, 80 rpm
- 2 minute:level 11, 70 rpm
- 15 high-jump wide
- 15 squats
- 15 leg swap lunges
- 20 high knees apiece
Weightlifting
One weight workout every day. Dey advocates morning and night weight training and aerobics. If you must do both, perform weight training first. All of these motions should be done swiftly and correctly.
Each weightlifting session should be 45-60 minutes.
Most of these workouts contain supersets, which are back-to-back exercises without rest.
The superset of 2 x 15 leg extensions and 2 x 15 leg curls would be accomplished by doing 15 leg extensions and 15 leg curls back to back, resting, and then performing 15 of both exercises again for a total of two repetitions.
WORKOUT DIVISION 1
Monday: Legs
1. Superset
- 2*15 leg extensions
- 2*15 leg curl
2. Superset
- 4×20 wide Leg press
- 4×20 shoulder-width smith machine squat
3. Superset
- 4×15 Leg Extensions
- 4×15 narrow stance hack squat
4. Superset
- 4*15 leg curls
- 4*15 stiff legs
Tuesday: Shoulders/chest/triceps
1. Superset
- 4*12 side lateral raises
- 4*15 one harm dumbbell shoulder press
- 4*15 rear lateral raises
- 5*15 incline press
2. Superset
- 4*15 pushups
- 4*12 Bench dips
Wednesday Back/biceps
- 5×12 wide-grip pulldowns
1. Superset
- 4*15 cg cable rows
- 4*20 hyper extensions
2. Superset
- 5*15 preacher curls
- 5*12 dumbbell incline curls
Thursday: Plyometrics
1. Superset
- 2*20 leg extensions
- 2*20 leg curls
Perform each exercise four times without resting. Between rounds, rest 1 minute.
2. Superset
- 10 high-jump wide
- 15 switch lunges on each leg
- 10 step-ups on bench on each leg
- 15 reverse lunges on each leg
- 10 gallop squats on each leg
Friday: Butt/Shoulders/Back
- 4*10 Shoulder press
- 4*10 wide-grip pulldowns
1. Superset
- 4×15 each leg butt machine
- 4×15 good morning
- 5×10 high bench step-ups
WORKOUT DIVISION 2
Monday: Quads
1. Superset
- 4*12 leg extensions
- 4*12 barbell reverse lunge
2. Superset
- 4*15 dumbbell narrow squats
- 4*12 shoulder-width hack squats
Tuesday Shoulders/triceps
1. Superset
- 4*12 side lateral raises
- 4*12 seated barbell press
- 4*12 rear delt rope pull
2. Superset
- 4*15 pushdowns
- 4*15 overhead press
- 4*12 Bench dips
Wednesday Back/biceps
- 6×12 wide grip pulldowns
1. Superset
- 4*15 Cable row
- 4*15 one arm dumbbell row
2. Superset
- 5*12 incline dumbbell curl
- 5*15 seated dumbbell curls
Thursaday: Hamstrings
1. Superset
- 5*15 leg curls
- 5*15 weighted bench step-up
2. Superset
- 5*12 leg curls sitting
- 5*15 stiff leg
- 5*15 sumo squats
- 30 sec between sets
Friday Butt/chest
1. Superset
- 4*15 inclines fly
- 4*10 inclines press
2. Superset
- 4*15 butt machine
- 4*15 stability ball butt raise
3. Superset
- 4*15 weighted sumo squats
- 4*15 cable butt kickbacks
WORKOUT DIVIDION 3
Monday: Quads
1. Superset
- 4*15 Leg Extensions
- 4*10 dumbbell narrow squats
2. Superset
- 4*20 Shoulder-width leg press
- 4*15 switch lunges
- 4*15 narrow-stance smith machine squats
Tuesday: Shoulders/triceps
1. Superset
- 4*10 shoulder press
- 4*10 wide-grip barbell raises
- 4*10 rear lateral
- 6*8 lateral raises, 20 seconds rest
2. Superset
- 3*15 rope pushdowns
- 3*10 nose crushers
- 15 dumbbell kickbacks
Wednesday: back/biceps
1. Superset
- 4*8 pulldowns
- 4*8 sitting cable rows
2. Superset
- Reverse-grip 4×12 (palms up) squat
- 12 aided pull-ups
- 5*15 hyperextend
3. Superset
- Preacher curls
- 4*12 Sitting dumbbell curls
- 4*15 inclines
Thursday: Hamstrings
1. Superset
- 16 leg curls
- 4*12 Leg press
2. Superset
- 5*12 leg curls sitting
- 5*12 legs stiff
Friday: Chest/butt
1. Superset
- 5*12 flat fly
- 5*12 incline cheer press
2. Superset
- 5*15 wide smith squat
- 5*12 Bosu ball squat
3. Superset
- 4*20 hyperextend
- 4*15 glute
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