BFH Workout #48: Tony Atlas

BFH Workout #48: Tony Atlas


Tony Atlas, born Anthony White on April 23, 1954, is an American retired professional wrestler and bodybuilder. He gained prominence in the wrestling world during the 1970s and 1980s, known for his impressive physique and strength. Atlas made history by becoming the first African-American wrestler to win the Mr. USA bodybuilding title. In wrestling, he achieved success in various promotions, including WWE (then WWF), where he formed a notable tag team with Rocky Johnson, becoming the first African-American tag team to win the WWE Tag Team Championship. Throughout his career, Atlas remained a significant figure, known for his charisma, athleticism, and contributions to the sport.

The Atlas Workout

20 Minute AMRAP
10 Barbell Curls

15 Dumbbell Lateral Raise to Forward Raises

20 Barbell Bench Press

25 Barbell Rows

30 Barbell Deadlifts




Exercise List

Barbell Curls

Stand up straight with your feet shoulder-width apart. Hold a barbell with an underhand grip (palms facing up) slightly wider than shoulder-width apart. Let the barbell hang at arm's length in front of your thighs, with your arms extended and elbows close to your body. Keeping your upper arms stationary, exhale as you curl the barbell upward towards your shoulders, contracting your biceps. Keep your wrists straight throughout the movement. Once the barbell is near your shoulders and your biceps are fully contracted, hold the position briefly and squeeze your biceps at the top of the movement. Inhale as you slowly lower the barbell back to the starting position, maintaining control over the movement.


Lateral Raise to Forward Raise

To perform the exercise, begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing inward. Engage your core for stability throughout the movement.

Lateral Raise: Start by lifting the dumbbells to the sides until they are parallel to the ground, keeping a slight bend in your elbows. Focus on using your shoulder muscles to lift the weights rather than relying on momentum as you lower the dumbbells back to the starting position and transition into the forward raise.

Forward Raise: Once the dumbbells are parallel to the ground, smoothly transition into a forward raise by lifting the weights before you until they are at shoulder height. Again, maintain control and avoid swinging the weights.

Barbell Bench Press

Lie down on a flat bench with your back fully pressed against it. Position your feet firmly on the ground, about shoulder-width apart. Grip the barbell slightly wider than shoulder-width apart, with your palms facing away. Lift the barbell off the rack and hold it directly above your chest with extended arms. Ensure that your wrists are straight and aligned with your forearms. Inhale and slowly lower the barbell towards your chest in a controlled manner. Keep your elbows at about a 45-degree angle to your body. Aim to lower the bar until it lightly touches your chest or hovers above it, depending on your flexibility and comfort level. Exhale and push the barbell to the starting position by extending your arms and contracting your chest muscles. Keep your back flat on the bench


Barbell Rows

Start by standing with your feet shoulder-width apart, knees slightly bent, and the barbell on the floor before you. Bend at your hips and knees to lower your torso until it's almost parallel to the floor. Keep your back straight and your core engaged throughout the movement. Reach down and grasp the barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart. Your arms should be fully extended, and your back should be flat. Brace your core and pull the barbell towards your lower chest, leading with your elbows. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.

Barbell Deadlifts

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell on the ground in front of you. Bend your hips and knees to grip the barbell with both hands, palms facing your body. Your hands should be slightly wider than shoulder-width apart. Lower your hips until your thighs parallel the ground, keeping your back straight and chest up. Your shins should be touching the barbell. Take a deep breath, brace your core, and drive through your heels to lift the barbell off the ground. Keep your back straight as you lift, pushing your hips forward and extending your knees. Stand up straight, with your shoulders pulled back and your hips fully extended.