Kie programme - JEFIT

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Kie programme - JEFIT

Kie programme banner

Kie programme

AUTOPLAY

Bulking

Intermediate

Machine strength

Plan Details

The Kie programme routine by kieron123 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Chest, Shoulders and Triceps

Est. 90 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 2

Back and Biceps

Est. 89 min

10 exercises

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 3

Legs

Est. 97 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 16 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

5 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 4

Shoulders, Chest and Triceps

Est. 96 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

4 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 5

Back and Biceps

Est. 86 min

9 exercises

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Seated Bicep Curl Demonstration

Cable Seated Bicep Curl

3 Sets x 10 Reps

Barbell Reverse Preacher Curl Demonstration

Barbell Reverse Preacher Curl

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 6

Rest Day

Est. 0 min

0 exercises

This day is empty

Day 7

Rest Day

Est. 0 min

0 exercises

This day is empty