Robert.Tobia's 5 Days Plan
General
Intermediate
Machine strength
Plan Details
The Robert.Tobia's 5 Days Plan routine by Robert.Tobia is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
i use this routine to get fit as much as i can and trying to eat healthy food as much as I can
Routine detail
Day 1
Day 1 cheast & tri
Est. 82 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Day 2
Day 2 back & bi
Est. 87 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Day 3
Day 3 shoulder & upper chest
Est. 150 min
10 exercises
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 18 Reps
Cable Front Raise
4 Sets x 124 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
6 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Day 4
Day 4 Arm
Est. 100 min
10 exercises
Cable Rope Hammer Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Day 5
Day 5 leg & Abs
Est. 110 min
9 exercises
Dumbbell Walking Lunge
6 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
6 Sets x 15 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
