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Summer Transformation II*
Bulking
Advanced
Machine strength
Plan Details
The Summer Transformation II* routine by stowers.joshua is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 47 min
7 exercises
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
1 Set x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Tue
REST
Est. 0 min
0 exercises
This day is empty
Wed
Arms
Est. 58 min
8 exercises
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Wed
Shoulders
Est. 49 min
7 exercises
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Thu
Legs
Est. 52 min
4 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Toe Raise
5 Sets x 20 Reps
Fri
Back
Est. 49 min
6 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Sun
Abs
Est. 41 min
4 exercises
Cable Lying Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Decline Bench Knee Raise
4 Sets x 20 Reps
