Kort schema
General
Intermediate
Machine strength
Plan Details
The Kort schema routine by TommiTippi is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back & Biceps
Est. 75 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16,14,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Cable Seated Row
4 Sets x 16,14,12,10 Reps
Elevated Push-Up
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 14,12,10 Reps
Dip
3 Sets x 6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 14,12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 2
Chest & Triceps
Est. 0 min
0 exercises
This day is empty
Day 3
Legs & Shoulders
Est. 85 min
12 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 18,16,14,12 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 14,12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 10 Reps
