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TNF way
AUTOPLAYAUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The TNF way routine by tymk_ is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Chest x 12 Back x 16 Shoulders x 16 Biceps x 9 Triceps x 12
Routine detail
Mon
Push HYPER
Est. 65 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tue
Pull HYPER
Est. 64 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dual Cable Triceps Extension
2 Sets x 12 Reps
Wed
Legs
Est. 74 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Thu
Push STRENGTH
Est. 63 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 10 Reps
Fri
Pull STRENGTH
Est. 88 min
8 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Leverage Machine Iso Row
2 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10,8,8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dual Cable Triceps Extension
2 Sets x 10 Reps
