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Tonys 2015
Bulking
Intermediate
Machine strength
Plan Details
The Tonys 2015 routine by NZ_Nitro is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulk me up and get me into shape
Routine detail
Day 1
Chest and Shoulders 1
Est. 57 min
8 exercises
Rowing
1 Set
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell High Front Raise
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Abs and Back 1
Est. 46 min
7 exercises
Stationary Bike
1 Set
Plank
4 Sets
Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 40 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 3
Legs and Arms 1
Est. 65 min
10 exercises
Recumbent Bike
1 Set
Barbell Curl
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 4
General fitness
Est. 49 min
8 exercises
Kettlebell Figure Eight
4 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
Standing Trunk Rotation
4 Sets x 1 Reps
Seated Trunk Rotation
4 Sets x 10 Reps
Kettlebell Hang Clean
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Day 5
Chest and Shoulders 2
Est. 55 min
8 exercises
Recumbent Bike
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 6
Abs and Back 2
Est. 46 min
7 exercises
Rowing
1 Set
Alternating Heel Touch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Day 7
Legs and Arms 2
Est. 75 min
11 exercises
Treadmill Running
1 Set
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Cable Drag Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 8
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 9
Chest and Shoulders 3
Est. 48 min
7 exercises
Jump Rope
1 Set
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Day 10
Abs and Back 3
Est. 53 min
8 exercises
Rowing
1 Set
Alternating Reach and Catch
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Barbell One-Arm Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 11
Legs and Arms 3
Est. 0 min
0 exercises
This day is empty
Day 12
General Fitness
Est. 0 min
0 exercises
This day is empty
