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Summer Transformation II
Bulking
Advanced
Machine strength
Plan Details
The Summer Transformation II routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest-Shoulders-Triceps-Abs: A
Est. 62 min
8 exercises
Machine Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Crunch
4 Sets x 12 Reps
Tue
Back-Legs-Biceps-Abs: A
Est. 69 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Calf Rises
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Thu
Chest-Shoulders-Triceps-Abs: B
Est. 63 min
8 exercises
Dumbbell Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Crunch
4 Sets x 12 Reps
Fri
Back-Legs-Biceps-Abs: B
Est. 69 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Calf Rises
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
