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trans men / ftm ?????
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The trans men / ftm ????? routine by tyvans3 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
workout for ftm / trans men. helps give definition to chest, shoulder and back to give that masculine physique. also will help build overall strength.
Routine detail
Day 1
Chest / Shoulder / Tris / Bis
Est. 78 min
14 exercises
Jump Rope
1 Set
Push-Up
2 Sets x 25 Reps
Incline Push Up
2 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Arm Circles
4 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Back / Legs / Core
Est. 60 min
9 exercises
Jump Rope
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Plank
2 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Day 3
Chest / Shoulder / Tris / Bis
Est. 86 min
14 exercises
Jump Rope
1 Set
Push-Up
2 Sets x 25 Reps
Incline Push Up
2 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Arm Circles
4 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 4
Back / Legs / Core
Est. 60 min
9 exercises
Jump Rope
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Plank
2 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
