conrer
KS general
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The KS general routine by conrer is a 6 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Day 8
Day 8
Day 8
Day 8
Day 8
Day 8
aggregate
Est time: 240 min
42 exercises
Barbell Squat
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Machine Leg Press
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Standing Calf Raise
Lower Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Deadlift
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
02:00
Machine Assisted Pull-Up
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Machine Lat Pulldown (Reverse Grip)
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
02:00
Cable Seated Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bent-Over Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell One-Arm Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Cable Incline Pulldown (Supine)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Back Hyperextension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
5
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Incline Bench Press
Chest
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Machine Fly
Chest
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Push-Up
Chest
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dip
Triceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Pullover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Shoulder Press
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Upright Row
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Seated Arnold Press
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Bent-Over Raise
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Weight Plate High Front Raise
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Shrug
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Front Raise
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bench Press (Close Grip)
Triceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Seated Tricep Press
Triceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Cable Rope High Pulley Tricep Extension
Triceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Preacher Curl
Biceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Hammer Curl
Biceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Curl
Biceps
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Cable Bicep Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Cable Crunch
Abs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Parallel Bar Leg Raise
Abs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Hanging Leg Raise
Abs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Leg Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Decline Crunch
Abs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Machine Ab Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
