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Transformed: Week 11, Day 72 - Push/Cardio Workout

Before today's push and cardio workout, take a moment to remember that your fitness journey goes beyond these 12 weeks. It's a lifelong pursuit of your best self!

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Lifestyle tips

If you haven't already given yourself a pat on the back for making it through 11 weeks of the Transformed program, definitely take a moment to do so now! You've undoubtedly come a long way, and you're healthier, fitter, and hopefully happier for it. But what about when this 12 weeks is over? Are you going to give up everything you've learned? Absolutely not!

Ask anyone who's done a transformation and successfully stayed fit, and they'll tell you that maintaining habits like consistent training, smart nutrition, and strategic supplementation are the keys to staying in shape. The first 12 weeks is just the beginning. The end of this program is by no means the end of your Transformed lifestyle; it's just the start.

Whether you've achieved your initial goals after these 12 weeks or still feel like you have a long way to go, fitness is ultimately a lifestyle, not something that can be defined or contained within a specific period of time. You'll soon have a chance to set new goals, so start thinking now about what you want to do next, and make sure you're building sustainability into your training and nutrition.

Remember above all else that fitness is meant to enhance your life, not detract from it. If you ever find yourself following a diet you hate or training in an unpleasant way, take a step back from it and remember what you love most about the fit life. Keeping this perspective can help you stay on track for the long haul.

Day 72: Push/Cardio

Barbell incline press

4 sets of 12, 10, 8, 6 reps, increase the weight with each set, rest 1-2 minutes between sets
Barbell incline press Barbell incline press


Dumbbell flat bench press

4 sets of 10, 10, 8, 8 reps, increase the weight with each set, rest 1-2 minutes between sets
Dumbbell flat bench press Dumbbell flat bench press


Military press

4 sets of 8 to 10 reps tempo 2:1:3, rest 1-2 minutes between sets
Military press Military press


Weighted bench dip

3 sets of 10-12 reps, rest 1-2 minutes between sets
Weighted bench dip Weighted bench dip


Close-grip dumbbell press

3 sets of 10 reps, rest 1-2 minutes between sets
Close-grip dumbbell press Close-grip dumbbell press


Upright row

3 sets of 10-12 reps, rest 1-2 minutes between sets
Upright row Upright row



HIIT 1:1 10 rounds at 85% max or steady state 45 min. at 60% max
Bicycle Bicycle

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