Anthony's strength endurance
Bulking
Advanced
Body
Plan Details
The Anthony's strength endurance routine by A1legged_weightlifter is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1
Est. 95 min
12 exercises
Rowing
1 Set
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Tue
Workout 2
Est. 113 min
15 exercises
Rowing
1 Set
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Wed
Workout 3
Est. 108 min
14 exercises
Rowing
1 Set
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Thu
Workout 4
Est. 92 min
11 exercises
Rowing
1 Set
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Good Morning
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
Pull-Up
5 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Fri
Workout 5
Est. 109 min
13 exercises
Rowing
1 Set
Barbell Push Press
5 Sets x 12 Reps
Barbell Clean and Jerk
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Sat
Workout 6
Est. 99 min
13 exercises
Rowing
1 Set
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Front Squat
5 Sets x 6 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
