Kinru's weekdays
General
Advanced
Barbell
Plan Details
The Kinru's weekdays routine by HuuMinhPhung is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 43 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Tue
Thigh and Calf
Est. 53 min
8 exercises
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Wed
Biceps, Triceps and Forearm
Est. 58 min
9 exercises
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Thu
Shoulder and ABS
Est. 57 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Fri
Back
Est. 41 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Weighted Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
