Transformed: Week 1, Day 1 - Full-body Workout

The next 12 weeks will transform your body and your life. You've made the commitment—it's time to dive in!

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Getting started

Today is a big day. It's your first training day, but more than that, it's the start of an adventure that could set the tone for years to come. Treat it as important! Make sure you've got your "before" pictures taken. We know how easy it is to postpone them, so just get it done! Then watch this video from bodybuilder Robert Timms to make sure your mind is right!

Robert Timms Transformed Tip, Day 1: How To Start Your Transformation
Watch the video - 1:09

Now it's time to get down to it. Review the exercise you'll be doing, and watch instructional videos in our Exercise Database. You can click on each exercise's name to see the video. Then try one of these dynamic warm-ups to get your muscles warmed up and the joints of your hips, shoulders, and upper back ready to do some hard work!

Day 1: Full-Body workout
Jogging-Treadmill Jogging-Treadmill


Barbell Squat

3 sets of 8-10 reps
Barbell Squat Barbell Squat


Barbell Walking Lunge

3 sets of 10 reps
Barbell Walking Lunge Barbell Walking Lunge


Incline Dumbbell Press

3 sets of 10 reps
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Fly

3 sets of 10 reps
Dumbbell Flyes Dumbbell Flyes


Wide-Grip Lat Pull-down

3 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Seated Cable Row

3 sets of 10 reps
Seated Cable Rows Seated Cable Rows

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