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Transformation post PT
Bulking
Intermediate
Dumbbell
Plan Details
The Transformation post PT routine by sibeth is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 79 min
10 exercises
Pullover
4 Sets x 12 Reps
Cork screw press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 12 Reps
Day 2
Back
Est. 43 min
5 exercises
Barbell Deadlift
6 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 3
Shoulders
Est. 64 min
7 exercises
Dumbbell Seated Shoulder Press
7 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Day 4
Arms
Est. 53 min
7 exercises
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 5
Abs and Core
Est. 41 min
7 exercises
Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Legs
Est. 39 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
