Tomas full body program
General
Intermediate
Machine strength
Plan Details
The Tomas full body program routine by Allanballan is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body two days a week. Day 1 is more machine focused and day 2 is more free weights focused
Routine detail
Day 1
Workout Day #1
Est. 123 min
10 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 110 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
