Kc Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Kc Beginner Routine routine by kene13a is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. EDITION: 2 day, 1 rest, 2 day, Weekend rest based from bodybuilding website
Routine detail
Mon
Chest and Trip
Est. 73 min
9 exercises
Running
1 Set
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Tue
Back and Biceps
Est. 79 min
10 exercises
Running
1 Set
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 14 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Quads/Hamstrings/Abs
Est. 61 min
8 exercises
Running
1 Set
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Front Squat
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 12 Reps
Parallel Bar Hip Raise
1 Set x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Fri
Shoulders/Tri/Calves
Est. 67 min
8 exercises
Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell High Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 14 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
