kill time
General
Beginner
Machine strength
Plan Details
The kill time routine by rllopps is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Any
fast
Est. 89 min
5 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Everything but back
Est. 186 min
18 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl
7 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
6 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Fly
5 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Any
arms chest
Est. 210 min
20 exercises
Elliptical Training
1 Set
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Any
truck
Est. 6 min
1 exercise
Band Alternating Bicep Curl
3 Sets x 8 Reps
