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KK - second round
General
Intermediate
Machine strength
Plan Details
The KK - second round routine by saulite is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Leg day
Est. 85 min
14 exercises
Stability Ball Wall Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Sumo Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Kneeling Hip Extension
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Bridge
3 Sets
Flutter Kick
3 Sets x 12 Reps
Any
Shoulders, arms
Est. 60 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Any
Lats, mid/low back and biceps
Est. 88 min
13 exercises
Machine Inverted Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Superman
4 Sets
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Back Extension (Prone)
4 Sets
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Any
Chest, triceps
Est. 56 min
7 exercises
Push-Up (Wide Hand)
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Any
Abs
Est. 41 min
11 exercises
Leg Raise
2 Sets x 10 Reps
Decline Crunch
2 Sets x 10 Reps
Plank
2 Sets
Reverse Crunch
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 10 Reps
Bent Knee Hip Raise
2 Sets x 10 Reps
Weighted Crunch
2 Sets x 10 Reps
Frog Sit-Up
2 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
Alternating Leg Bridge
2 Sets x 10 Reps
Forearm Plank with Hip Abduction
2 Sets x 10 Reps
