Chris 'n' Kain workout
Bulking
Intermediate
Machine strength
Plan Details
The Chris 'n' Kain workout routine by ChrisBetts is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine focuses on building muscle throughout the body.(Bulking) This will not be a typical bulking routine as it will involve calisthenics and high rep exercises to focus on building strength and tone. It will invlove splitting particular muscle groups on specific days to maximise effectiveness and results.
Routine detail
Day 1
Monday: Chest & Tricips
Est. 150 min
14 exercises
Treadmill Running
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Day 2
Tuesday: Back & Shoulders
Est. 139 min
13 exercises
Rowing
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 3
Wednesday: Legs & Abs
Est. 118 min
10 exercises
Stationary Bike
3 Sets
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Thursday: Biceps & Abs
Est. 133 min
12 exercises
Step Machine
3 Sets
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 5
Friday: Cardo
Est. 240 min
7 exercises
Treadmill Running
3 Sets
Indoor Cycling
3 Sets
Boxing
3 Sets
Step Machine
3 Sets
Swimming
3 Sets
Rowing
3 Sets
Jump Rope
3 Sets
