kidohero225

Jul 27th 2019

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Kido routine

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Hello, I 'm Kido. Just a beginer routine i reasearch and create for me and beginers like me. Hope useful.

Chest 7 exercises, 47 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s

Legs 7 exercises, 44 mins

Shoulder 7 exercises, 45 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Lat 7 exercises, 45 mins

Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Abs 7 exercises, 44 mins

Arm 7 exercises, 45 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s