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Karlos Full Body Workout
General
Advanced
Machine strength
Plan Details
The Karlos Full Body Workout routine by KarlEvans is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 60 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Decline Fly
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Barbell Overhead Tricep Extension
2 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Decline Tricep Extension
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 65 min
13 exercises
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Close Grip Curl
1 Set x 10 Reps
21s
2 Sets x 21 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Shoulders
Est. 45 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 4
Legs
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
