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Adapted 4 Days Kino Body Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Adapted 4 Days Kino Body Plan routine by jorn.geutjens is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #1
Est. 51 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
6 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Wed
Workout Day #2
Est. 57 min
7 exercises
Cable One-Arm Lat Pulldown
6 Sets x 8 Reps
One-arm Crossover
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Fri
Workout Day #3
Est. 55 min
8 exercises
Kettlebell Recovery
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Hang from bar
2 Sets
Sat
Workout Day #4
Est. 93 min
6 exercises
Indoor Cycling
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Any
Recovery
Est. 66 min
10 exercises
Kettlebell Recovery
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Thoracic extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
