Body Transformation Challenge Workout 3 – Phil’s Progress

Fat Loss and Muscle Building Workout


Welcome to the third workout in the series of the total body transformation challenge. This is the last workout of the week and again focuses on all of the major muscle groups.

This workout is performed in the same way as workout 1 and 2 you will be doing a total number of reps for each exercise rather than focusing on a set number of reps in each set. You will perform a total of 50 reps per exercise, so this is a high volume day focusing on lighter weights. You’ll perform a rep max of 15 -18 reps on the first set of each exercise with a rest of 90 seconds between sets.

If you want to view workout 1 click here or for workout 2 click here.


1a Narrow Press upspressups





1b Squats with ChainsSquatswithchains





2a Seated Shoulder Pressshoulderpress





2b Hang Pull barbellHighpull





3a Barbell Bentover RowBarbellRow-1_fallback





3b Barbell rolloutsBarbellrollouts





Supplements used

Phen375 – Fat Burner

Bronx Sport Amino Blast – Amino acid formula

Whey Protein Isolate – Top quality whey protein supplement

Creatine Ethyl Ester – Fast absorbing creatine


There you have it you’re done for the week. It usually takes a week to get into a routine like this where you figure out what weights you should be lifting. Make sure you increase the weights each week to maximise the results you will achieve.

Remember if you do what you’ve always done you’ll get what you’ve always got
. Keep following this routine for 1 month then I’ll post what I’m doing next with my client Phil and I’ll let you know how he’s getting on.


Keep me posted on how you’re going with this workout below in the comments section.


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