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TOM HARDY ROUTINE (BANE)
Bulking
Advanced
Body
Plan Details
The TOM HARDY ROUTINE (BANE) routine by Christian1964 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
CHEST
Est. 73 min
10 exercises
Push-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Incline Push-Up Depth Jump
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Day 2
BACK&TRAPS
Est. 62 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Barbell Snatch Shrug
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Day 3
ARMS
Est. 52 min
7 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 10 Reps
Day 4
SHOULDERS
Est. 50 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 5
ABS & GLUTES FROM HELL
Est. 80 min
10 exercises
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Bent Knee Hundreds
3 Sets x 10 Reps
Stability Ball Roman Twist
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Cable Wood Chop
5 Sets x 10 Reps
Flutter Kick
5 Sets x 99 Reps
Dragon Flag
4 Sets x 5 Reps
