Summer Transformation II

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 7 exercises, 47 mins

Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Smith Machine Bench Press	3x10 reps	rest: 60s
Smith Machine Bench Press	1x20 reps	rest: 0s

REST 0 exercises, 0 min

Arms 8 exercises, 58 mins

Dip	3x8 reps	rest: 90s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	3x8 reps	rest: 60s
Dumbbell Reverse Preacher Curl	3x8 reps	rest: 60s

Shoulders 7 exercises, 48 mins

Dumbbell Seated Alternating Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Front Raise	3x10 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Smith Machine Upright Row	3x10 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s

Legs 4 exercises, 51 mins

Back 6 exercises, 49 mins

Machine Assisted Chin-Up	3x8 reps	rest: 90s
Smith Machine Deadlift	3x8 reps	rest: 90s
Smith Machine Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Smith Machine Good Morning	3x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s

Abs 4 exercises, 40 mins