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Toji physique
AUTOPLAY
General
Intermediate
Dumbbell
Plan Details
The Toji physique routine by aurnobh is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back & Arms
Est. 69 min
11 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Tue
Chest and Shoulders
Est. 44 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Wed
Legs
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Any
Workout 5
Est. 0 min
0 exercises
This day is empty
Any
Chest and arms
Est. 44 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
