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Tony 2017
General
Intermediate
Machine strength
Plan Details
The Tony 2017 routine by NZ_Nitro is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 5
Est. 94 min
12 exercises
Rowing
1 Set
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 30 Reps
Cable Hip Abduction
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Any
Day 2
Est. 81 min
11 exercises
Treadmill Running
1 Set
Alternating Heel Touch
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Flutter Kick
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Any
Day 4
Est. 79 min
11 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Bridge
1 Set
Barbell Front Raise
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Any
Day 1
Est. 83 min
11 exercises
Rowing
1 Set
Air Bike
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Cable Wrist Curl
3 Sets x 20 Reps
Cable Pull Through
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Any
Day 3
Est. 84 min
11 exercises
Elliptical Training
1 Set
Parallel Bar Leg Raise
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Any
Day 6
Est. 85 min
11 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Kneeling Squat
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Any
Day 7
Est. 52 min
11 exercises
Treadmill Running
1 Set
Lateral Stretch
3 Sets x 10 Reps
Dynamic Back Stretch
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 10 Reps
Dynamic Chest Stretch
3 Sets x 10 Reps
Kneeling Forearm Stretch
3 Sets
Iron Cross Stretch
3 Sets x 10 Reps
Shoulder Stretch
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Wall Calf Stretch
3 Sets x 10 Reps
