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1+1 transformation program Week 1-3
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 1+1 transformation program Week 1-3 routine by faisalalkhayyal is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.bodybuilding.com/fun/vinced3.htm
Routine detail
Day 1
4×4
Est. 33 min
5 exercises
Machine Leg Press
4 Sets x 4 Reps
Barbell Bench Press
4 Sets x 4 Reps
Dumbbell Bent-Over Row
2 Sets x 20 Reps
Barbell Upright Row
2 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Day 2
bi triceps and abs
Est. 44 min
7 exercises
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
4*4 2nd day
Est. 50 min
5 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 4
tri abs
Est. 38 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 5
4*4 3rd day
Est. 33 min
5 exercises
Dumbbell Deadlift
4 Sets x 4 Reps
Machine Shoulder Press
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable Shrug
2 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Day 6
bi and abs
Est. 38 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
