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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
1 Set
Machine Leg Press
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Leg Extension
1 Set
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Tue
Chest , Biceps
Est. 80 min
11 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Barbell Decline Bench Press
1 Set
Cable Cross-Over
1 Set
Cable Mid Chest Crossover
1 Set
Cable Lower Chest Raise
1 Set
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Back Triceps
Est. 81 min
11 exercises
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Cable Seated Row
1 Set
Back Hyperextension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Shoulders , Forearm , Abs
Est. 124 min
14 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wrist Roller
6 Sets x 10 Reps
smith machines twist
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Chest Back
Est. 92 min
11 exercises
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Decline Bench Press
1 Set
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Sat
Arms Abs
Est. 125 min
13 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
smith machines twist
4 Sets x 10 Reps
Treadmill Running
1 Set
