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TESTO BOOST
General
Advanced
Machine strength
Plan Details
The TESTO BOOST routine by Nik1977 is a 16 day workout plan. It is an advanced level plan to achieve general fitness goals.
HEAVY COMPOUNDS EXERCISE OVERLOAD AND A FEW LIGHT ISOLATIONS TO GET A REAL MUSCLE GROWTH BOOST WILL DO THIS FOR 15 DAYS
Routine detail
Mon
DAY 5 - BACK/TRICEPS/CARDIO
Est. 151 min
10 exercises
Leverage Machine High Row
5 Sets x 15 Reps
Dumbbell Seated Tricep Press
8 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Deadlift
8 Sets x 5 Reps
Barbell Bent-Over Row
8 Sets x 10 Reps
Cable Seated Row
8 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Mon
DAY 12 - BACK/TRICEPS
Est. 166 min
10 exercises
Barbell Deadlift
10 Sets x 5 Reps
Cable Seated Row
10 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
10 Sets x 8 Reps
Treadmill Running
1 Set
Leverage Machine High Row
5 Sets x 8 Reps
Barbell Bent-Over Row
10 Sets x 8 Reps
Cable V Bar Pulldown
10 Sets x 8 Reps
Dumbbell Seated Tricep Press
10 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Tue
DAY 13 - LEGS/BICEPS/CARDIO
Est. 136 min
9 exercises
Dumbbell Lunge
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
10 Sets x 10 Reps
Step Machine
1 Set
Barbell Squat
8 Sets x 5 Reps
Machine Leg Press
10 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Curl
10 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
10 Sets x 10 Reps
Tue
DAY 6 - CHEST/ CARDIO
Est. 122 min
7 exercises
Barbell Incline Bench Press
10 Sets x 8 Reps
Step Machine
1 Set
Dumbbell Bench Press
8 Sets x 8 Reps
Machine Incline Chest Press
8 Sets x 8 Reps
Cable Mid Chest Crossover
8 Sets x 15 Reps
Barbell Bench Press
10 Sets x 5 Reps
Rowing
1 Set
Wed
DAY 14 - CHEST/CARDIO
Est. 110 min
7 exercises
Barbell Bench Press
10 Sets x 8 Reps
Dumbbell Bench Press
8 Sets x 5 Reps
Machine Incline Chest Press
8 Sets x 6 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Step Machine
1 Set
Barbell Incline Bench Press
10 Sets x 8 Reps
Rowing
1 Set
Wed
DAY 7 - LEGS/BICEPS
Est. 122 min
8 exercises
Machine Seated Leg Curl
6 Sets x 8 Reps
Barbell Curl
10 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Cable Rope Hammer Curl
10 Sets x 8 Reps
Barbell Squat
10 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Thu
DAY 1 - SHOULDERS/TRICEPS
Est. 112 min
8 exercises
Dumbbell One-Arm Tricep Kickback
8 Sets x 10 Reps
Dumbbell Seated Tricep Press
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 8 Reps
Barbell Shoulder Press
8 Sets x 5 Reps
Barbell Rear Military Press
8 Sets x 7 Reps
Barbell Shrug
8 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Thu
DAY 15 - SHOULDERS/TRICEP/CARDIO
Est. 160 min
9 exercises
Barbell Shoulder Press
10 Sets x 8 Reps
Barbell Shrug
10 Sets x 8 Reps
Running
1 Set
Cable Rope Face Pull
6 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
10 Sets x 10 Reps
Barbell Rear Military Press
10 Sets x 8 Reps
Cable Shoulder Extension
10 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
10 Sets x 8 Reps
Thu
DAY 8 - SHOULDERS/TRICEPS/ CARDIO
Est. 158 min
9 exercises
Barbell Shoulder Press
10 Sets x 8 Reps
Barbell Shrug
10 Sets x 8 Reps
Cable Rope Face Pull
6 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
10 Sets x 8 Reps
Running
1 Set
Barbell Rear Military Press
10 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
10 Sets x 8 Reps
Cable Shoulder Extension
10 Sets x 8 Reps
Fri
DAY 16 - CARDIO CIRCUIT 3
Est. 65 min
3 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Fri
DAY 9 - CARDIO CIRCUIT 2
Est. 60 min
3 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Fri
DAY 2 - CARDIO CIRCUIT 1
Est. 70 min
3 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Sat
DAY 3 - REST
Est. 0 min
0 exercises
This day is empty
Sat
DAY 10 - REST
Est. 0 min
0 exercises
This day is empty
Sun
DAY 11 - REST
Est. 0 min
0 exercises
This day is empty
Sun
DAY 4 - LEGS/BICEPS
Est. 114 min
8 exercises
Machine Leg Press
10 Sets x 10 Reps
Barbell Curl
8 Sets x 5 Reps
Cable Rope Hammer Curl
8 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
8 Sets x 8 Reps
Dumbbell Lunge
8 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Squat
10 Sets x 5 Reps
Machine Leg Extension
5 Sets x 8 Reps
