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Anton's Miyagi System
Bulking
Intermediate
Barbell
Plan Details
The Anton's Miyagi System routine by homerovalle is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Back, Triceps and Sholders
Est. 87 min
9 exercises
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Rowing
1 Set
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dip
3 Sets x 4 Reps
Thu
Legs
Est. 66 min
7 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Sun
Chest and Biceps
Est. 99 min
10 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 10 Reps
