tonya72
20 Weeks Out Physique Female
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 20 Weeks Out Physique Female routine by tonya72 is a 10 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 6
Day 7
Day 9
Day 10
Back and Biceps
Est time: 131 min
14 exercises
Cable V Bar Pulldown
Back
Sets
6
Reps
12
Interval
00:00
Rest Time
00:35
Cable Low Row
Back
Sets
6
Reps
15
Interval
00:00
Rest Time
00:35
Single Arm Machine Row
Back
Sets
6
Reps
10
Interval
00:00
Rest Time
00:35
Wide Grip Assisted Pullup
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
00:35
Barbell Reverse Curl
Forearms
Sets
4
Reps
10
Interval
00:00
Rest Time
00:35
Barbell Bent-Over Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
00:35
Palm Out Seated Dumbbell Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:35
Dumbbell Hammer Curl (Cross Body)
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:35
Back Hyperextension
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
00:35
Preacher Curl Machine
Biceps
Sets
5
Reps
10
Interval
00:00
Rest Time
00:35
Barbell Romanian Deadlift
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
00:35
Dumbbell Alternating Hammer Curl
Biceps
Sets
5
Reps
10
Interval
00:00
Rest Time
00:35
Kneeling Single Arm Pulldown
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
00:35
Treadmill Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:25
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