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Killer workout
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Killer workout routine by shades_fitness is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rip
Routine detail
Mon
Mon
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Tue
Tue
Est. 0 min
14 exercises
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Wed
Wed
Est. 0 min
13 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Thu
Thur
Est. 0 min
13 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Fri
Fri
Est. 0 min
13 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
