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Summer Transformation
Bulking
Intermediate
Barbell
Plan Details
The Summer Transformation routine by EdwinAriko is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises
Routine detail
Mon
Chest&Triceps
Est. 52 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 77 min
14 exercises
Dumbbell Incline Curl
2 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Barbell Row
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12,14 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
Rest Day
Est. 92 min
6 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Walking
1 Set
Thu
Shoulders & Forearms
Est. 57 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Fri
Legs
Est. 47 min
6 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Sat
Rest Day
Est. 123 min
2 exercises
Walking
1 Set
Road Cycling
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
