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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.
hi Anas this is for you guys are doing well and you can come to me now I have to go
Routine detail
Day 1
4×4
Est. 43 min
7 exercises
Machine Leg Press
4 Sets x 4 Reps
Machine Incline Chest Press
4 Sets x 4 Reps
Dumbbell Bent-Over Row
4 Sets x 4 Reps
Barbell Upright Row
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
bi triceps and abs
Est. 45 min
10 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 3
4*4 2nd day
Est. 51 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Weighted Crunch
3 Sets x 30 Reps
Day 4
tri abs
Est. 29 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. 45 min
7 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
Barbell Shrug
2 Sets x 20 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 6
bi and abs
Est. 29 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
