kenny
General
Beginner
Machine strength
Plan Details
The kenny routine by tf022 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bi ceps. / Back
Est. 157 min
16 exercises
Elliptical Training
4 Sets
EZ Bar Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Elliptical Training
4 Sets
Barbell Deadlift
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Tue
Tri ceps / Chest
Est. 172 min
18 exercises
Elliptical Training
4 Sets
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Elliptical Training
4 Sets
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Decline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Wed
Shoulders / Legs
Est. 154 min
16 exercises
Elliptical Training
4 Sets
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Elliptical Training
4 Sets
Barbell Upright Row
4 Sets x 10 Reps
Thu
Upper Body
Est. 183 min
20 exercises
Elliptical Training
4 Sets
EZ Bar Curl
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Elliptical Training
4 Sets
Machine Ab Crunch
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Fri
Abs
Est. 151 min
15 exercises
Elliptical Training
4 Sets
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Elliptical Training
4 Sets
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Any
T B B -1
Est. 108 min
18 exercises
Bodyweight Lunge
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Mountain Climber
4 Sets x 10 Reps
Bodyweight Rear Lunge
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Single-Leg Squat
4 Sets x 10 Reps
Kneeling Hip Extension
4 Sets x 10 Reps
Rocket Jump
4 Sets x 10 Reps
Leg Swing
4 Sets x 10 Reps
Depth Jump Leap
4 Sets x 10 Reps
Double-Leg Butt Kick
4 Sets x 10 Reps
Star Jump
4 Sets x 10 Reps
Toe Touch Stretch
4 Sets x 10 Reps
Alternating Diagonal Leg Bound
4 Sets x 10 Reps
Side Hop-Sprint
4 Sets x 10 Reps
Half Locust
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Band Seated Calf Stretch
4 Sets x 10 Reps
