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Tonys Weight Lifting Routine
Bulking
Intermediate
Machine strength
Plan Details
The Tonys Weight Lifting Routine routine by anthonyy.heinrichss is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 54 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Arms and Abs
Est. 57 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Thu
Legs and Shoulders
Est. 54 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Chest, Back and Glutes
Est. 64 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
