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Tony Freeman Workout Routine and Diet Plan

Training Split:

Day one: Legs (Quads and some hams)

Day two: Chest and some biceps

Day three: Backs and some triceps

Day four: Shoulders and traps

Day five: Hamstrings and deadlifts

Day six: Arms

*Toney usually trains 13 days in a row on this rotation, then takes one day off before resuming it.



Tony Freeman’s Diet Plan:

Meal 1 – 6 omega-3 eggs

Meal 2 – 8oz chicken breasts, almonds

Meal 3 – Whey protein shake, natural peanut butter

Meal 4 – 8oz salmon, green veggies, healthy fats

Meal 5 – Whey protein shake, healthy fats

Meal 6 – 6 omega-3 eggs


There is a reason that Toney’s nickname in professional bodybuilding is the X-Man! It’s because his proportions and symmetry are probably one of the best every seen in this sport. He’s got a truly well balanced overall physique.

While having mostly great muscle groups, his most famous body parts are his arms. Here’s the routine:

Close-Grip Barbell Curls – 4 sets, 10-25 repetitions

Preacher Curls – 4 sets, 10-25 repetitions

Hammer Concentration Curls – 4 sets, 10-25 repetitions

Cable Curls – 4 sets, 10-25 repetitions

Seated Overhead Triceps Extensions – 5 sets, 10-25 repetitions

Lying EZ-Bar Triceps Extensions – 5 sets, 10-25 repetitions

Dips – 5 sets, 10-25 repetitions


Contest History:

1990 AAU Junior Mr. America Fourth, Tall class

1993 NPC Junior Nationals Heavyweight winner

1993 NPC Nationals Sixth, Heavyweights

1994 NPC Nationals Fourth, Heavyweights

1995 NPC Nationals Fourth, Heavyweights

2001 NPC Coastal USA Second, Super-Heavyweights

2001 NPC Nationals Eighth, Super-Heavyweights

2002 NPC Nationals Super-Heavyweight & Overall Champion

2003 Night of Champions 11th Place

2003 GNC Show of Strength Ninth Place

2004 Night of Champions 10th Place

2004 GNC Show of Strength Eighth Place

2005 Arnold Classic 10th Place

2006 Pro Iron Man Seventh Place

2006 Arnold Classic Ninth Place

2006 San Francisco Pro Fifth Place

2006 Europa Super Show Winner

2006 Mr. Olympia Seventh Place

2007 Iron Man Pro Winner

2007 Arnold Classic Third Place

2007 Sacramento Pro Winner

2007 Mr. Olympia 14th Place

2008 Iron Man Pro Eighth Place

2008 Arnold Classic Seventh Place

2008 Australia Grand Prix Fourth Place

2008 New Zealand Grand Prix Third Place

2008 Tampa Bay Pro Winner

2008 Europa Super Show Winner

2008 Atlantic City Pro Second, Masters

2008 Atlantic City Pro Fourth Place

2008 Mr. Olympia Fifth Place

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