Jodi
General
Advanced
Machine strength
Plan Details
The Jodi routine by mandokinhax is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Leg
Est. 198 min
10 exercises
Walking
4 Sets
Barbell Deep Squat
4 Sets x 10 Reps
Smith Machine Split Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Walking
4 Sets
Tue
Chest & Back
Est. 195 min
10 exercises
Walking
4 Sets
Smith Machine Good Morning
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Rope Pullover (Supine)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Rowing
4 Sets
Wed
Shoulders &
Est. 69 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
4 Sets x 10 Reps
Kettlebell Sumo High Pull
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
