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60 days transformation
Bulking
Intermediate
Dumbbell
Plan Details
The 60 days transformation routine by pinakinsabnis is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest and triceps
Est. 94 min
13 exercises
Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
legs
Est. 73 min
9 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Squat
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Smith Machine Toe Raise
4 Sets x 15 Reps
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
shoulders and traps
Est. 68 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Barbell Front Raise
4 Sets x 15 Reps
Day 5
back/biceps/forearms
Est. 111 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Day 6
abs
Est. 45 min
6 exercises
Air Bike
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Plank
4 Sets
Cable Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 7
rest
Est. 0 min
0 exercises
This day is empty
