Summer Transformation II

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest-Shoulders-Triceps-Abs: A 8 exercises, 1 hr 1 min

Machine Fly	4x10 reps	rest: 90s
Smith Machine Incline Bench Press	3x8 reps	rest: 90s
Smith Machine Bench Press	3x8 reps	rest: 90s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Crunch	4x12 reps	rest: 60s

Back-Legs-Biceps-Abs: A 8 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Smith Machine Deadlift	3x8 reps	rest: 90s
Smith Machine Squat	4x8 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Bench Leg Raise (Supine)	3x10 reps	rest: 60s

Chest-Shoulders-Triceps-Abs: B 8 exercises, 1 hr 2 mins

Dumbbell Fly	4x10 reps	rest: 90s
Smith Machine Incline Bench Press	3x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Crunch	4x12 reps	rest: 60s

Back-Legs-Biceps-Abs: B 8 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Smith Machine Bent-Over Row	3x10 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Smith Machine Squat	4x8 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Bench Leg Raise (Supine)	3x12 reps	rest: 60s