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KOOKen's 4 Days Plan

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate

Tags :

Description

Day 1

Upper High

Muscle

Exercise Name

Timer

Reps

Sets

Track

Chest

Dumbbell Bench Press

180 sec

Back

Dumbbell One-Arm Row

120 sec

Shoulders

Smith Machine Shoulder Press

120 sec

Cardio

Rowing

120 min

Back

Cable Lat Pulldown (Wide Grip)

180 sec

Back

Cable Seated Row

180 sec

Shoulders

Dumbbell Seated Shoulder Press

180 sec

Shoulders

Barbell Military Press

120 sec

Shoulders

Dumbbell Lateral Raise

120 sec

Day 2

Lower High

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Barbell Romanian Deadlift

180 sec

Abs

Crunch

180 sec

Upper Legs

Machine Leg Press

0 sec

Lower Legs

Calf Press On Leg Press

120 sec

Upper Legs

Machine Seated Leg Curl

0 sec

Upper Legs

Machine Leg Extension

120 sec

Abs

Crunch

120 sec

Day 4

Upper Low

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Cable Lat Pulldown (Wide Grip)

180 sec

Shoulders

Barbell Military Press

180 sec

Back

Barbell Bent-Over Row

180 sec

Chest

Dumbbell Bench Press

180 sec

Day 5

Lower Low

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Barbell Deadlift

180 sec

Upper Legs

Machine Leg Press

0 sec

Lower Legs

Calf Press On Leg Press

180 sec

Abs

Cable Crunch

180 sec