RKappes
General
Advanced
Machine strength
Plan Details
The RKappes routine by rkappes is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 5 day workout routine to help build muscle while also shedding off unwanted poundage to get ripped. On Mondays/Wednesday and Fridays you will be targeting the chest and arms. The only change in the routine that you will see is that for each day, the chest exercise changes from flat bench, to incline bench to decline bench. This is done so that you hit all of the individual parts of the chest muscle throughout your workout routine. For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss. You aren't performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
Routine detail
Mon
Chest & Arms
Est. 96 min
13 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Back & Legs
Est. 110 min
11 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Rowing
1 Set
Yoga
1 Set
Wed
Chest & Arms
Est. 96 min
13 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Back & Legs
Est. 110 min
11 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Rowing
1 Set
Yoga
1 Set
Fri
Chest & Arms
Est. 96 min
13 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
