Let's Transform - JEFIT

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Let's Transform - JEFIT

Let's Transform banner

Let's Transform

Bulking

Advanced

Machine strength

Plan Details

The Let's Transform routine by vlad.tarca is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Change your body , stop body shaming , be someone else .

Routine detail

Mon

Legs , Glutes , Abs

Est. 108 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

1 Set

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 20 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Chest , Biceps

Est. 80 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

1 Set

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

1 Set

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

1 Set

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Back Triceps

Est. 81 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

1 Set

Cable Seated Row Demonstration

Cable Seated Row

1 Set

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Shoulders , Forearm , Abs

Est. 124 min

14 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Wrist Roller Demonstration

Wrist Roller

6 Sets x 10 Reps

smith machines twist Demonstration

smith machines twist

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Chest Back

Est. 92 min

11 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Sat

Arms Abs

Est. 125 min

13 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 20 Reps

smith machines twist Demonstration

smith machines twist

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set