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Kakaru 2.0

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :

Description

Kakaru intermediate

Monday

Forearms, chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench

60 sec

Chest

Machine Fly

60 sec

Forearms

Dumbbell Lying Supination

60 sec

Chest

Machine Bench Press

60 sec

Forearms

Dumbbell Pronation (Side-Lying)

60 sec

Chest

Push Up

60 sec

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench

60 sec

Wednesday

Legs, triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Upper Legs

Leg Extensions

60 sec

Triceps

Cable Rope Triceps Pushdown

60 sec

Upper Legs

Standing Leg Curl

60 sec

Triceps

Barbell Lying Triceps Extension

60 sec

Lower Legs

One Leg Donkey Calf Raise

60 sec

Abs

Machine Hip Abduction

60 sec

Upper Legs

Machine Hip Adduction

60 sec

Upper Legs

Machine Hip Adduction

60 sec

Friday

Shoulders, biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Shoulders

Barbell Upright Row

60 sec

Biceps

Dumbbell Incline Curl

60 sec

Shoulders

Dumbbell Lateral Raise

60 sec

Biceps

Dumbbell Concentration Curl

60 sec

Shoulders

Barbell Shoulder Press

60 sec

Biceps

Dumbbell One-Arm Preacher Curl

60 sec

Back

Weight Plate One-Arm Shrug

60 sec

Sunday

Abs, glutes, back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Cable Seated Row

60 sec

Glutes

Cable Pull Through

60 sec

Abs

Decline Crunch

60 sec

Back

Pull-Up

60 sec

Glutes

Barbell Hip Thrust

60 sec

Abs

Decline Oblique Crunch

60 sec

Abs

Hanging Leg Raise

60 sec