Killer Workout
General
Advanced
Dumbbell
Plan Details
The Killer Workout routine by Korgath is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Use this as a breakthrough workout. I suggest only a couple times a year. Add as many sets as needed. This routine is all about supersets and pushing your muscles, with perfect form, slow and controlled movements, 2 seconds up 2 seconds down or slower. The workouts are all one big super set. scooby's Workshop
Routine detail
Any
1. Killer Chest
Est. 56 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 6 Reps
Dumbbell Fly Thumbs Up
3 Sets x 6 Reps
Dumbbell Incline Fly 45 Degress
3 Sets x 6 Reps
Ultrawide Pushups
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Push-Up
3 Sets x 6 Reps
Any
3. Killer Shoulders
Est. 35 min
6 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Dumbell Seated Front Press
3 Sets x 6 Reps
Dumbbell Seated Bent Arm Side Raise
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Any
2. Killer Back
Est. 35 min
6 exercises
Wide Grip Pull Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Chin-Up (Mixed Grip)
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
V Bar Pull-Up
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Any
4. Killer Arms
Est. 53 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
5 Sets x 8 Reps
Forced Negative Concentration Dumbbell Curls
5 Sets x 8 Reps
Barbell Tricep Extension
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Twenty-ones
5 Sets x 21 Reps
