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Mko - Upper / Lower & Fat Blaster
General
Intermediate
Machine strength
Plan Details
The Mko - Upper / Lower & Fat Blaster routine by mkorocco is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper 1
Est. 106 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Lower 1
Est. 114 min
11 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 20 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Running
1 Set
Day 3
Abs cardio
Est. 109 min
12 exercises
Elliptical Training
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Oblique Crunch
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Indoor Cycling
1 Set
cardio blaster
4 Sets
Treadmill Running
1 Set
Day 4
Upper 2
Est. 102 min
11 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
One Arm Chest Press
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Lower 2
Est. 124 min
11 exercises
Indoor Cycling
1 Set
Barbell Front Squat
6 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
