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Tonys Weight Lifting Routine

anthonyy.heinrichss

Aug 9th 2018

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Tonys Weight Lifting Routine

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Chest and Back 8 exercises, 54 mins

	Barbell Bench Press	4x6 reps	rest: 60s
	Barbell Deadlift	4x5 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Lower Chest Raise	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s

Arms and Abs 8 exercises, 56 mins

	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Cable Rope Hammer Curl	3x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	Hanging Leg Raise	3x20 reps	rest: 60s
	Cable Oblique Crunch	3x20 reps	rest: 60s

Legs and Shoulders 8 exercises, 53 mins

	Barbell Squat	5x5 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s

Chest, Back and Glutes 8 exercises, 1 hr 4 mins

	Treadmill Running	1x0 reps	rest: 10s
	Barbell Bench Press	5x5 reps	rest: 60s
	Barbell Deadlift	5x5 reps	rest: 60s
	Cable Pull Through	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Hanging Leg Raise	3x20 reps	rest: 60s

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