Anthony Roberto Training Split
Bulking
Advanced
Machine strength
Plan Details
The Anthony Roberto Training Split routine by anthroberto7 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is going to be my current program. Its during my mass gaining phase, but it could also be used for cutting with added cardio.
Routine detail
Mon
Chest and Arms
Est. 94 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Machine Fly
5 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Tue
Back and Shoulders
Est. 65 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Wed
Legs Quad Focus
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Chest and Arms 2
Est. 71 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Fri
Back and Shoulders 2
Est. 58 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Sat
Legs Hamstring Focus
Est. 58 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
