TEAM TONY
5 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
8, 10, MAX, MAX
B
Incline DB Bench Press
12, 8, 10, MAX, MAX
C
DB Bench Press
12, 8, 10, MAX, MAX
D
HIgh to Low Cable Fly
3 x 15
E1
Machine Dips
3 x 12
E2
Push-Up
3 x 12
E3
Low to High Cable Fly
3 x 12
A
Machine Low Row
8, 10, MAX, MAX
B
Wide Grip Lat Pulldown
12, 8, 10, MAX, MAX
C
1-Arm DB Row
12, 8, 10, MAX, MAX
D
T-Bar Row
12, 8, 10, MAX, MAX
E1
Rope Pullovers
3 x 15
E2
V-Bar Cable Row
3 x 15
E3
Rack Pull
3 x 15
A
V-Bar Pushdown
12, 12, 12, MAX
B
Machine Preacher Curl
12, 12, 12, MAX
C
Close Grip Smith Machine Press
15, 15, 15, MAX
D
Alternating Dumbbell Curls
12, 12, 12, MAX
E1
Dumbbell Skullcrusher on a Flat Bench
3 x 15
E2
Dumbbell Spider Curls on a Incline Bench
3 x 15
F1
Tricep Rope Pulldowns
3 x 20
F2
Rope Hammer Curls
3 x 20
G
Calf Raise Machine
15, 12, 12, 10, MAX, MAX
A
Rest and Recovery
A
Smith Machine Shoulder Press
8, 12, MAX, MAX
B
Standing Dumbbell Lateral Raise
12, 12, 15, MAX, MAX
C
Reverse Pec Dec Fly for Rear Delts
12, 12, 15, MAX, MAX
D1
Seated DB Shoulder Press
3 x 12
D2
Seated DB Lateral Raise
3 x 12
D3
Wide Grip EZ Bar Upright Row
3 x 12
D4
Incline Front Raises with Dumbbell
3 x 12
D5
Incline Bench Rear Delt Fly
3 x 12
E
DB Shrug
20, 12, 12, 12
A
Leg Extension
15, 12, MAX, MAX
B
Seated Leg Curl
15, 12, 12, 12
C
Smith Machine Squat
15, 10, 10, MAX, MAX
D
Leg Press
12, 8, 10, MAX, MAX
E1
Leg Extension
3 x 15
E2
Walking Lunges
3 x 30
F1
Lying Leg Curl
3 x 15
F2
DB Stiff Leg Deadlift
3 x 15
G
Calf Raise Machine
15, 12, 12, 10, MAX, MAX
A
Rest and Recovery
