Phase I Workout & Videos

Workout 1: Back and Biceps

4 Sets, 6-8 reps, 90 seconds rest

  1. Pull-Ups (2 variations for assistance)
  2. T-Bar Row
  3. Plate Loaded Machine Row
  4. Low Cable Row
  5. Standing EZ Bar Biceps Curls
  6. Seated Dumbbell Hammer Curls
  7. Machine Preacher Curls
As part of the 12-week transformation, we have pull-ups as the first exercise. The problem here is that many people can't do pull-ups or can't do them with a 5 second negative as is required in phase 1 of the transformation. So here is an assisted version of a pull-up on the TRX.
12 Week SBT: Phase 1 Band Assisted Pull Ups
12 Week SBT: Phase 1: T-Bar Row
12 Week SBT: Phase 1 Machine Row PL
12 Week SBT: Phase 1 Low Cable Row
12 Week SBT: Phase 1 EZ Bar Curls
12 Week SBT: Phase 1 DB Hammer Curls
12 Week SBT: Phase 1 Machine Preacher Curls

Workout 2: Chest and Triceps

4 Sets, 6-8 reps, 90 seconds rest

  1. Incline dumbbell Chest Press
  2. Decline Barbell Chest Press - Dumbbells or cable versions are also acceptable
  3. Flat Dumbbell Chest Press
  4. Cable Triceps Extensions w/ Rope attachment
  5. Dumbbell Overhead Triceps Extension
  6. Seated Machine Dips
12 week summer body transformation challenge 2018. How to: Incline Dumbbell Chest/Bench Press
This is a demo set of me, training in my natural environment, I thought this might be useful for you to see a full set of an exercise and how I do it from start to finish.
12 week summer body transformation challenge 2018. How to: Decline Chest/Bench Press
Decline press again. Me lifting without explaining so you can see me with weight on the bar (you won't be lifting close to this unless you know you already can, so don't worry!) so you can see how I perform the exercise.
12 Week Summer Body Transformation Challenge: How to Flat Dumbbell Chest/Bench Press Phase 1, Workout 2, Exercise 3
12 Week Summer Body Transformation: How to Cable Triceps Extensions with the rope attachment.
12 Week Summer Body Transformation: How to Dumbbell Overhead Triceps Extensions
12 Week Summer Body Transformation: How to Triceps Dips Machine Phase 1, Workout 2, Exercise 6

Workout 3: Legs - quads & Hamstrings

4 Sets, 6-8 reps, 90 seconds rest

  1. Squats - Any version is acceptable, Barbell is preferred
  2. 45 degree Leg Press
  3. Hack Squat - Power Squat is an alternative
  4. Prone Hamstring Curls
  5. Straight/Stiff Leg Deadlift
  6. Walking Lunges - Dumbbells, Kettlebells, Sandbags or just bodyweight are all acceptable versions
Uploaded by Nick Newton on 2018-04-05.
12 Week SBT: Straight Leg Deadlift: Phase 1: Workout 3: Exercise 4
Uploaded by Nick Newton on 2018-04-05.
12 Week SBT: Walking Lunges: Phase
12 Week SBT - Hack squat: Phase 1, Day 3, Exercise 3
12 Week SBT: Prone Hamstring Curl: Phase 1, Workout 3, exercise 4

Shoulders & Calves

4 Sets, 6-8 reps, 90 seconds rest

  1. Seated Dumbbell Shoulder Press
  2. Barbell Upright Row - any bar is fine
  3. Dumbbell side Lateral Raises
  4. Machine Rear Delt Fly
  5. Standing Calf Raise
  6. Seated Calf Raise
12 Week SBT: Seated DB Shoulder Press: Phase 1, Day 4, Exercise 1
12 Week SBT: Phase 1, Workout 4, Exercise 2
12 Week SBT: Dumbbell Side Lateral Raise: Phase 1, Workout 4, exercise 3
12 Week SBT: Rear Delt Fly: Phase 1: Day 4: Exercise 4
12 Week SBT Standing Calf Raise: Phase 1, Workout 4, Exercise 5
12 Week SBT: Seated Calf Raise: Phase 1, Workout 4, Exercise 6