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BodyByJR Month 2 KO
General
Intermediate
Machine strength
Plan Details
The BodyByJR Month 2 KO routine by KellieOwen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Biceps
Est. 58 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row Wide
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Rear Delt Flys
3 Sets x 12 Reps
Tue
Core and Cardio
Est. 90 min
7 exercises
Sit-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Plank
3 Sets
Plank
3 Sets
Walking
1 Set
Wed
Legs
Est. 69 min
9 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Sumo Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Thu
Cardio
Est. 62 min
1 exercise
Walking
1 Set
Fri
Shoulders and Triceps
Est. 67 min
9 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Smith Machine Rear Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
