Tabtsoy Workout
General
Advanced
Barbell
Plan Details
The Tabtsoy Workout routine by JeffreyCabunoCabang is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 113 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets
Bench Leg Raise (Supine)
4 Sets
Dumbbell Side Bend
4 Sets
Oblique Crunch
4 Sets
Vacuum
4 Sets
Indoor Cycling
1 Set
Day 2
Back, Traps, Forearms
Est. 105 min
11 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets
Cable Rear Pulldown (Wide Grip)
4 Sets
Machine Reverse Lat Pulldown (Close Grip)
4 Sets
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets
Indoor Cycling
1 Set
Day 3
Delts and Abs
Est. 124 min
13 exercises
Elliptical Training
1 Set
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets
Bench Leg Raise (Supine)
4 Sets
Dumbbell Side Bend
4 Sets x 30 Reps
Oblique Crunch
4 Sets
Vacuum
4 Sets
Indoor Cycling
1 Set
Day 4
Triceps, Biceps, Forearms
Est. 118 min
12 exercises
Elliptical Training
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets
Indoor Cycling
1 Set
Day 5
Legs and Abs
Est. 146 min
16 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Glute Kickback
4 Sets
Barbell Standing Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets
Air Bike
4 Sets
Dumbbell Side Bend
4 Sets
Barbell Seated Twist
4 Sets
Vacuum
4 Sets
Indoor Cycling
1 Set
Day 6
HIIT + Forearms
Est. 107 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
10 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets
Indoor Cycling
1 Set
Day 7
Get Rid of That Muffin Top
Est. 117 min
18 exercises
Elliptical Training
1 Set
Air Bike
3 Sets
Reverse Crunch
3 Sets
Bench Leg Raise (Supine)
3 Sets
Flutter Kick
3 Sets
Bench Weighted Decline Crunch
3 Sets
Bench Weighted Decline Crunch
3 Sets
Stability Ball Pull-In
3 Sets
Stability Ball Trunk Rotation
3 Sets
Barbell Seated Twist
3 Sets
Oblique Crunch
3 Sets
Abdominal Pendulum
3 Sets
Dumbbell Side Bend
3 Sets x 30 Reps
Plank
3 Sets
Vacuum
3 Sets
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 20 Reps
Indoor Cycling
1 Set
