Loading...
Tony's 5 day
Bulking
Intermediate
Machine strength
Plan Details
The Tony's 5 day routine by alw0260 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulder
Est. 61 min
10 exercises
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Tue
Arms
Est. 69 min
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Wed
Leg
Est. 44 min
7 exercises
Barbell Seated Calf Raise
3 Sets x 8 Reps
Cobra
3 Sets
Cable Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Chest
Est. 39 min
6 exercises
Dumbbell Around the World
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Fri
Back
Est. 52 min
8 exercises
Cable Upper Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
