Loading...
kilmonger
General
Intermediate
Dumbbell
Plan Details
The kilmonger routine by railuv71 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on similar routine to Michael B. Jordan.
Routine detail
Day 1
Legs and Core
Est. 24 min
3 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Day 2
Chest
Est. 23 min
2 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Push-Up
10 Sets x 10 Reps
Day 3
Back and Biceps
Est. 48 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Day 4
Chest
Est. 23 min
2 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Push-Up
10 Sets x 10 Reps
Day 5
Chest and Triceps
Est. 48 min
5 exercises
Leverage Decline Chest Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
