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Tony 2018 Reset
General
Intermediate
Machine strength
Plan Details
The Tony 2018 Reset routine by NZ_Nitro is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is directed at MYSELF a FIFO worker :) when you are working 13 hour days and are time poor
Routine detail
Day 1
Chest and Shoulders 1
Est. 0 min
0 exercises
This day is empty
Day 1
Work 1a
Est. 36 min
8 exercises
Rowing
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Military Press (Seated)
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Day 2
Work 1b
Est. 26 min
7 exercises
Plank
2 Sets
Air Bike
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Dual Overhead Curl
2 Sets x 10 Reps
Machine Calf Press
2 Sets x 10 Reps
Day 2
Work 2b
Est. 35 min
8 exercises
Stationary Bike
1 Set
Alternating Heel Touch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
2 Sets x 10 Reps
Cable Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 2
Work 2a
Est. 36 min
8 exercises
Rowing
1 Set
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
