Kerni's Killer Workout
Bulking
Advanced
Machine strength
Plan Details
The Kerni's Killer Workout routine by AndrewKerni is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
9 week program beginning drop sets for 3 weeks , reverse drop sets for the following 3 weeks and consistant sets for the remaining 3 weeks, legs twice a week, abs four times a week, chest twice a week, back and shoulders once a week and biceps and triceps twice a week.
Routine detail
Day 1
Chest + Abs
Est. 69 min
12 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 32 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35 Reps
Dumbbell Fly
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 8,10,12 Reps
Alternating Kettlebell Arm Swing
1 Set x 50 Reps
Day 2
Biceps + Triceps
Est. 103 min
18 exercises
Elliptical Training
1 Set
Smith Machine Bench Press (Close Grip)
3 Sets x 8,10,12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
3 Sets x 12,10,8 Reps
Weighted Bench Dip
3 Sets x 8,10,12 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 12,10,8 Reps
Cable One-Arm Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8,10,12 Reps
Day 3
Legs + Abs
Est. 130 min
13 exercises
Elliptical Training
3 Sets
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35,30,25 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Barbell Lunge
3 Sets x 8,10,12 Reps
Bench Weighted Decline Crunch
3 Sets x 30,25,20 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Parallel Bar Hip Flexion
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 12,10,8 Reps
Alternating Kettlebell Arm Swing
1 Set x 50 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Weighted Crunch
3 Sets x 30,25,20 Reps
Day 4
Chest + Back
Est. 77 min
13 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 15,12,10 Reps
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Kettlebell Renegade Row
3 Sets x 10,12,15 Reps
Cable Elevated Row
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 15,12,10 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Machine Incline Chest Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8,10,12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Day 5
Arms + Abs
Est. 140 min
15 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Barbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35,30,25 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,10,8 Reps
Parallel Bar Hip Flexion
3 Sets x 30 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,10,12 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Decline Bench Weighted Twist
3 Sets x 32,26,20 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Day 6
Legs + Shoulders
Est. 73 min
13 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12,10,8 Reps
Cable Shrug
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Dumbbell Alternating Front Raise
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
3 Sets x 15,12,10 Reps
Dumbbell Incline Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Smith Machine Shoulder Press
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 8,10,12 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12,10,8 Reps
Day 7
"Rest"
Est. 46 min
10 exercises
Plank
1 Set
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Parallel Bar Hip Flexion
3 Sets x 30 Reps
Weighted Crunch
3 Sets x 30,25,20 Reps
Bench Weighted Decline Crunch
3 Sets x 30,25,20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35,30,25 Reps
Decline Bench Weighted Twist
3 Sets x 32,26,20 Reps
Suitcase Carry
4 Sets x 20 Reps
Alternating Kettlebell Arm Swing
1 Set x 50 Reps
