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kimoclub's 5 Days POWER Plan*
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The kimoclub's 5 Days POWER Plan* routine by kimoclub is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Kimo's 5 - day power plan! Een kracht schema om elke spiergroep te trainen en kracht op te bouwen. Dit schema is niet voor beginners maar voor mensen die al wat ervaring hebben met trainen! Elke barbell oefening kan vervangen worden door dumbels indien gewenst natuurlijk! Herhalingen zijn streef reps/sets die niet iedereen in het begin zal halen maar naarmate je vaker traint en het schema herhaalt des te sterker je word! En niet vergeten goed te blijven eten & rusten! We gaan voor goud! ? ? ? Sportieve groet, KIMO
Routine detail
Mon
Maandag (chest, bicep)
Est. 83 min
11 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Dinsdag (Rug, Tricep)
Est. 96 min
13 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Wed
Woensdag (benen)
Est. 72 min
11 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Thu
Donderdag (schouders, buik)
Est. 80 min
12 exercises
Indoor Cycling
1 Set
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Plank
3 Sets
Fri
Vrijdag - cardio / full body
Est. 90 min
14 exercises
Rowing
1 Set
EZ Bar Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Walking
1 Set
