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Klykan's Plan
AUDIO TIP
General
Beginner
None
Plan Details
The Klykan's Plan routine by Klykan is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Diet
Routine detail
Mon
Bröst/Axlat
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Tue
Rygg/Biceps
Est. 0 min
17 exercises
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Pull-Up
4 Sets
Wed
Ben
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
6 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Thu
Axlar/Bröst
Est. 0 min
12 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Pec deckare
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Schrougs Smith
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Fri
Rygg/Triceps
Est. 0 min
17 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Pullover (Supine)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 8 Reps
