Summer Transformation II

Workout Name : Summer Transformation II

Shared By : berkguneri VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 48

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Description

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 10 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 60 sec 10 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 0 sec 20 1 Progress Chart
Tuesday REST
Wednesday Arms
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 90 sec 8 3 Progress Chart

Triceps

EZ Bar Decline Triceps Extension EZ Bar Decline Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 10 4 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 60 sec 10 3 Progress Chart

Forearms

Dumbbell One Arm Seated Neutral Wrist Curl Dumbbell One Arm Seated Neutral Wrist Curl 60 sec 8 3 Progress Chart

Forearms

Dumbbell Reverse Preacher Curl Dumbbell Reverse Preacher Curl 60 sec 8 3 Progress Chart
Wednesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Alternate Seated Press Dumbbell Alternate Seated Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Seated Front Raise Dumbbell Seated Front Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lying Reverse Fly Dumbbell Lying Reverse Fly 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 8 3 Progress Chart
Thursday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 90 sec 10 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 12 4 Progress Chart

Lower Legs

Smith Machine Toe Raise Smith Machine Toe Raise 90 sec 20 5 Progress Chart
Friday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Machine Assisted Chin Up Machine Assisted Chin Up 90 sec 8 3 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 90 sec 8 3 Progress Chart

Back

Smith Machine Reverse Grip Bent Over Row Smith Machine Reverse Grip Bent Over Row 90 sec 10 3 Progress Chart

Back

Smith Machine Good Morning Smith Machine Good Morning 90 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 10 3 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 10 3 Progress Chart
Sunday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Lying Cable Crunch Lying Cable Crunch 60 sec 12 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 20 4 Progress Chart

Abs

Decline Bench Knee Raise Decline Bench Knee Raise 60 sec 20 4 Progress Chart