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ka CHOW
AUDIO TIP
General
Beginner
None
Plan Details
The ka CHOW routine by shar0ne is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
For my friend Lisa
Routine detail
Any
Stretches
Est. 0 min
8 exercises
Quadricep Stretch
1 Set x 10 Reps
Half Kneeling Psoas Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Posterior Lower Leg Stretch
1 Set x 10 Reps
Glute Stretch
1 Set
Chest and Shoulder Stretch
1 Set x 10 Reps
Bicep Stretch
1 Set x 10 Reps
Shoulder Circles
1 Set
Any
Full Body
Est. 0 min
7 exercises
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Kettlebell Farmer's Carry
3 Sets x 5 Reps
Any
Legs
Est. 0 min
3 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 12 Reps
Any
Upper
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
