Tanaka
Bulking
Advanced
Machine strength
Plan Details
The Tanaka routine by Ranger0976 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
http://www.simplyshredded.com/julian-tanaka-talks-with-simplyshredded-com.html
Routine detail
Mon
Chest/Biceps
Est. 73 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 12,10,10,10 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Tue
Back/Tris
Est. 64 min
7 exercises
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Wed
Shoulders/Traps
Est. 57 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Thu
Legs
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 10,8,6,6,20 Reps
Barbell Lunge
4 Sets x 8,8,6,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 25 Reps
Fri
Upper Body
Est. 43 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
