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Transformation
Bulking
Intermediate
Dumbbell
Plan Details
The Transformation routine by tmule69 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Biceps
Est. 81 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Day 2
Legs and shoulders
Est. 121 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Day 3
Back and Triceps
Est. 95 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
EZ Bar Decline Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
