Pantex Special
Bulking
Intermediate
Machine strength
Plan Details
The Pantex Special routine by mkneisley is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is made to have a boxing (or any other HIIT workout you want) workout on Wednesday. I also plan to accompany Fridays workout with Rick climbing.
Routine detail
Mon
Workout 1: Back & Abs
Est. 63 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Roman Chair Rotational Knee Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Workout 2: Legs
Est. 54 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20,20,15,15 Reps
Thu
Workout 2: Chest & Arms
Est. 69 min
9 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
Leverage Chest Press
4 Sets x 10,8,6,6 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
1 Set x 25 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Fri
Workout 4: Shoulders
Est. 37 min
4 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12,10,8,8 Reps
Barbell Shrug
4 Sets x 15,15,12,12 Reps
