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Tony's 5 day

alw0260

Sep 3rd 2017

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Tony's 5 day

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Shoulder 10 exercises, 1 hr 1 min

	Cable Upright Row	3x8 reps	rest: 60s
	Cable Shrug	3x8 reps	rest: 60s
	Cable Seated Shoulder Press	3x8 reps	rest: 60s
	Cable Overhead Raise (Supine)	3x8 reps	rest: 60s
	Hundreds	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
	Hundreds	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s

Arms 11 exercises, 1 hr 9 mins

	Cable Tricep Kickback	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Barbell Reverse Tricep Bench Press	3x8 reps	rest: 60s
	Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
	Cable Seated Bicep Curl	3x8 reps	rest: 60s
	Cable Pulldown Bicep Curl	3x8 reps	rest: 60s
	Barbell Drag Curl	3x8 reps	rest: 60s
	Cable Wrist Curl	3x8 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s

Leg 7 exercises, 44 mins

	Cable Pull Through	3x8 reps	rest: 60s
	Cable Calf Raise	3x8 reps	rest: 60s
	Barbell Seated Calf Raise	3x8 reps	rest: 60s
	Cable Single-Leg Calf Raise	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Cobra	3x8 reps	rest: 60s

Chest 6 exercises, 38 mins

	Leverage Chest Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Bench Push-Up	3x8 reps	rest: 60s
	Dumbbell Around the World	3x8 reps	rest: 60s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Cable Seated Crunch	3x8 reps	rest: 60s

Back 8 exercises, 52 mins

	Cable Seated Row	3x8 reps	rest: 60s
	Cable Upper Row	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Cable Side Bend	3x8 reps	rest: 60s

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