Kimball 4day Routine-fitness 19

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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

Chest and Triceps 8 exercises, 1 hr 10 mins

Barbell Bench Press	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Machine Inner Chest Press	3x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s

Rest 0 exercises, 0 min

Back and Biceps 9 exercises, 1 hr 16 mins

Elliptical Training	1x0 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Cable Elevated Row	3x10 reps	rest: 30s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 30s
Leverage Machine High Row	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Cable Preacher Curl	3x10 reps	rest: 30s
Leverage Machine Iso Row	3x10 reps	rest: 30s

Rest 0 exercises, 0 min

Shoulders and Legs 8 exercises, 3 hrs 28 mins

Elliptical Training	1x0 reps	rest: 30s
Machine Leg Extension	3x108 reps	rest: 30s
Machine Leg Press	3x108 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x108 reps	rest: 30s
Machine Leg Curl (Prone)	3x108 reps	rest: 30s
Machine Shoulder Press	3x108 reps	rest: 30s
Machine Squat	3x108 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s

Abs 5 exercises, 28 mins