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Body Transformation 3 Months: Your Complete Guide

body transformation 3 months
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Here is your complete guide to body transformation 3 months

Introduction to Body Transformation 3 Months

The Total-body transformation 3 months Workout Plan. For serious body sculpting, this workout combines cardio and weight-lifting drills. It takes three weeks of consistent nutrition and training to increase the metabolism enough to see results, so patience, consistency, and positivity are essential. So you will learn how to make a body transformation in 3 months. What you should know about body transformation in 3 months? What is body transformation in 3 months exactly?

If you want to make a body transformation for 3 months Here is your ultimate guide.

This week-by-week training plan rotates your workouts to avoid plateauing and to challenge your body to its full potential.

Week 1 of Month 1:

Week 5 of Month 2:

Week 9 of Month 3:

Prescriptions, like most fitness plans, may need to be tailored to your specific needs and goals. Before beginning any fitness or weight loss program, always consult with your doctor.

CARDIO

These cardio workouts are designed to be challenging. Don’t be discouraged if you can’t complete your entire cardio session at first. Push yourself a little further each day until you can complete the entire session at the listed pace. It may take a few weeks of building endurance to finish the entire session. If you can’t talk on the phone or read a book, you’re not working at the right level, according to Dey.

MORNINGS ON MONDAYS/WEDNESDAYS/FRIDAYS

Warm-up: 5 minutes on the treadmill

Treadmill Intervals: Repeat the following rotation seven times for a total of 35 minutes. Increase the rate if the speed becomes too easy.

MORNINGS ON TUESDAY/THURSDAY

Warm-up with a 5-minute stationary bike ride or treadmill walk.

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

WEIGHT MANAGEMENT

Do no more than one weight training session per day. Dey suggests alternating between morning and evening weight training and cardio sessions. If you must do both sessions at the same time, finish the weight training first. All of the moves on this list are intended to be performed quickly but with good form.

Each weight-training session should last 45 minutes to an hour.

The majority of these sessions include supersets, which means that the exercises and repetitions listed should be performed back-to-back, with no rest in between.

Read Also: Slice of Bread Nutrition Facts.

For example, to perform the following superset of 2 x 15 leg extensions and 2 x 15 leg curls, complete 15 leg extensions and 15 leg curls back to back, rest, and then repeat 15 of both exercises for a total of two repetitions or “reps.”

WORKOUT SPLIT 1:

LEG SUPERSET: MONDAY

Tuesday’s Shoulder/Chest/Triceps Superset:

Superset:

Superset:

Superset:

Friday is Butt/Shoulder/Back day.

Superset:

WORKOUT SPLIT 2:

QUAD SUPERSET: MONDAY

Tuesday: Shoulder and triceps superset:

Superset:

Wednesday: Biceps/Back

Superset:

Superset:

Thursday: Hamstrings Workout:

Butt/Chest Superset: Friday

Superset:

4 x 15 weighted sumo squats 4 x 15 cable butt kickbacks

WORKOUT SPLIT 3:

QUAD SUPERSET: MONDAY

Superset:

Tuesday: Shoulder and triceps superset:

Superset:

Wednesday: Biceps/Back Superset:

Superset: 4 x 8 close-grip seated cable row

Superset:

Thursday: Hamstrings Workout:

Superset:

Friday: Chest and Butt Superset:

Superset:

Read More About Fasting Types.

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