Tony's Work Out

by Tony
(New Hampshire)

I work out 5 days a week. I just finished a cutting diet and I'm trying to bulk up. Here is my work out:


Exercise Sets Reps
Incline Barbell Bench Press 4 12, 12, 10, 8
Incline Fly 4 10, 10, 12, 12
Decline Push Up (Body Weight) 4 Failure

Exercise Sets Reps
Wide Grip Barbell Curl 4 6, 8, 10, 12
Standing Dumbbell Curl* 4 6, 8, 10, 12
Preacher Curl 4 10, 10, 10, 10


Exercise Sets Reps
Vacuum* 2 5, 5
Weighted Cable Crunch 2 12, 12
Hanging Leg/Knee Raise 2 12, 12
Standard Crunch on Exercise Ball 2 20, 20
Oblique Crunch on Exercise Ball 2 20, 20
Back Extensions on Exercise Ball 2 20, 20


Exercise Sets Reps
Close Grip Bench Press 3 6 to 10
Lying Triceps Press (Skull Crushers) 3 6 to 10
Triceps Pressdown 3 6 to 10


Exercise Sets Reps
Standing Dumbbell Front Raise 3 6 to 10
Standing Dumbbell Lateral Raise 3 6 to 10
Rear Dumbbell Lateral Raise (with Chest Supported) 3 6 to 10