Workout Routine

Toji Fushiguro Routine - 5 day

by Lioneriod

Workouts

day 1

push-ups

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

push-ups

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

pullup

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bench press

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bent over row

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

fly

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

seated shoulder press

4 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Sit-Ups

4 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Russian Twists

4 sets

day 2

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

neutral grip pull up

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

curl

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

squat

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

hammer curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

calf raise

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

lateral raise

4 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Sit-Ups

4 sets

Floor Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Floor Crunches

4 sets

day 3

diamond push-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

diamond push-ups

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

pullup

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

incline bench press

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

pendlay row

4 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

decline bench press

4 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Russian Twists

4 sets

Floor Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Floor Crunches

4 sets

day 4

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

chinup

4 sets

Biceps 21's

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec
4
–
–
21
100 sec

Biceps 21's

4 sets

jump squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

jump squats

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

Walking Lunge

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Walking Lunge

4 sets

Back Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Back Fly

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

calf raise

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4 sets

Floor Crunches

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Floor Crunches

4 sets

bicycle crunches

Set
Reps
Rest time
1
40
100 sec
2
40
100 sec
3
40
100 sec
4
40
100 sec

bicycle crunches

4 sets

day 5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

pullup

4 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

push-ups

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec
5
–
–
4
100 sec

romanian deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

squat

5 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Sit-Ups

5 sets