kenny - JEFIT

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kenny - JEFIT

kenny

General

Beginner

Machine strength

Plan Details

The kenny routine by tf022 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Bi ceps. / Back

Est. 157 min

16 exercises

Elliptical Training Demonstration

Elliptical Training

4 Sets

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

4 Sets

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Tue

Tri ceps / Chest

Est. 172 min

18 exercises

Elliptical Training Demonstration

Elliptical Training

4 Sets

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 10 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

4 Sets

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Decline Chest Press Demonstration

Dumbbell One-Arm Decline Chest Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Wed

Shoulders / Legs

Est. 154 min

16 exercises

Elliptical Training Demonstration

Elliptical Training

4 Sets

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

4 Sets

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Thu

Upper Body

Est. 183 min

20 exercises

Elliptical Training Demonstration

Elliptical Training

4 Sets

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

4 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 10 Reps

Fri

Abs

Est. 151 min

15 exercises

Elliptical Training Demonstration

Elliptical Training

4 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

4 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

4 Sets

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Any

T B B -1

Est. 108 min

18 exercises

Toe Touch Stretch Demonstration

Toe Touch Stretch

4 Sets x 10 Reps

Alternating Diagonal Leg Bound Demonstration

Alternating Diagonal Leg Bound

4 Sets x 10 Reps

Side Hop-Sprint Demonstration

Side Hop-Sprint

4 Sets x 10 Reps

Half Locust Demonstration

Half Locust

4 Sets x 10 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 10 Reps

Band Seated Calf Stretch Demonstration

Band Seated Calf Stretch

4 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 10 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 10 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

4 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 10 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

4 Sets x 10 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

4 Sets x 10 Reps

Rocket Jump Demonstration

Rocket Jump

4 Sets x 10 Reps

Leg Swing Demonstration

Leg Swing

4 Sets x 10 Reps

Depth Jump Leap Demonstration

Depth Jump Leap

4 Sets x 10 Reps

Double-Leg Butt Kick Demonstration

Double-Leg Butt Kick

4 Sets x 10 Reps

Star Jump Demonstration

Star Jump

4 Sets x 10 Reps

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