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summer transformation
Bulking
Beginner
Dumbbell
Plan Details
The summer transformation routine by Garyttt8 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
bulking
Routine detail
Mon
chest shoulders
Est. 86 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Wed
back legs
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
arms abs
Est. 79 min
12 exercises
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
