Kinobody Superhero: Chest and Back (Phase 1)
General
Intermediate
Barbell
Plan Details
The Kinobody Superhero: Chest and Back (Phase 1) routine by chasesawyer09 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The first step is to add size to your chest and back. This will make the greatest impact to your physique. This is because the chest and back are the biggest muscle groups in the upper-body. By focusing on these muscle groups you will notice a great improvement in the sheer size of your physique.
Routine detail
Tue
Upper A - Back & Shoulder
Est. 0 min
5 exercises
Weighted Pull-Up
3 Sets x 7 Reps
Barbell Military Press
3 Sets x 7 Reps
T Bar Row
3 Sets x 7 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Thu
Lower Body A
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 9 Reps
Machine Calf Raise
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
1 Set
Air Bike
1 Set x 40 Reps
Plank
1 Set
Sat
Upper B - Chest
Est. 0 min
5 exercises
Barbell Incline Bench Press
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 9 Reps
Sun
Lower Body B
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 7 Reps
Kettlebell Goblet Squat
3 Sets x 9 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Boat Pose
1 Set x 1 Rep
