Kimball 4day Routine

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3 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

for fitness 19 workouts

Abs 4 exercises, 24 mins

Back and Biceps 7 exercises, 48 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Cable Preacher Curl	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s

Chest and Trip 5 exercises, 39 mins

Barbell Bench Press	3x12 reps	rest: 90s
Barbell Incline Bench Press	3x12 reps	rest: 90s
Machine Fly	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Legs 7 exercises, 46 mins

Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s