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Kenya
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Kenya routine by khauser435 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body low impact
Routine detail
Mon
Upper body and cardio
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Step Machine
3 Sets
Tue
Lower body
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Wed
Upper body and cardio
Est. 0 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Rowing
3 Sets
Thu
Light lower body
Est. 0 min
6 exercises
Crunch
4 Sets x 25 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Fri
Cardio and upper body
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Treadmill Running
3 Sets
Sat
Cardio
Est. 0 min
2 exercises
Elliptical Training
3 Sets
Rowing
3 Sets
Sun
Full body
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
