TOM HARDY ROUTINE (BANE)

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

CHEST 10 exercises, 1 hr 13 mins

Push-Up	3x10 reps	rest: 30s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Push-Up (Wide Hand)	3x10 reps	rest: 30s
Incline Push-Up Depth Jump	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 90s
Smith Machine Bench Press	3x10 reps	rest: 90s
Smith Machine Incline Bench Press	3x10 reps	rest: 90s
Smith Machine Decline Bench Press	3x10 reps	rest: 90s

BACK&TRAPS 9 exercises, 1 hr 2 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Barbell Snatch Shrug	3x10 reps	rest: 60s
Smith Machine Bent-Over Row	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s

ARMS 7 exercises, 51 mins

EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Kneeling Tricep Extension	3x10 reps	rest: 60s

SHOULDERS 7 exercises, 49 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Seated Front Raise	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s

ABS & GLUTES FROM HELL 10 exercises, 1 hr 19 mins