model transformation
Bulking
Intermediate
Dumbbell
Plan Details
The model transformation routine by dhruvshah2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
good bodybuilding routine
Routine detail
Day 1
chest and triceps
Est. 40 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 2
legs and abs
Est. 41 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
back and biceps
Est. 44 min
6 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 4
shoulders
Est. 26 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
