May 7th 2024

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Kinjuku’s Killa Kourse

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Classic bodybuilding workouts

Legs 12 exercises, 0 min

Treadmill Running	1x12 reps	rest: 120s
Pull-Up	3x12 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 75s
Machine Leg Press	3x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 75s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Single-Leg Extension	4x12 reps	rest: 105s
Calf Press On Leg Press	3x12 reps	rest: 90s
Machine Hip Abduction	3x12 reps	rest: 90s
	3x12 reps	rest: 180s
Machine Seated Leg Curl	3x12 reps	rest: 180s

Chest & Triceps 20 exercises, 0 min

Treadmill Running	1x12 reps	rest: 105s
Pull-Up	2x12 reps	rest: 90s
Smith Machine Incline Bench Press	3x12 reps	rest: 180s
Push-Up	2x12 reps	rest: 90s
	3x12 reps	rest: 60s
Smith Machine Bench Press	3x12 reps	rest: 150s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 90s
Machine Fly	3x12 reps	rest: 105s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 180s
Machine Bench Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 75s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 180s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 180s
Barbell Incline Bench Press	3x12 reps	rest: 180s
Dumbbell Incline Bench Press	3x12 reps	rest: 180s
Push-Up	3x12 reps	rest: 180s

Back & Biceps 17 exercises, 0 min

Treadmill Running	1x12 reps	rest: 75s
Pull-Up	3x12 reps	rest: 75s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable One-Arm Rotational Row	2x12 reps	rest: 180s
Cable One-Arm Bicep Curl	3x12 reps	rest: 75s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Cable Rope Hammer Curl	3x12 reps	rest: 180s
T Bar Row	3x12 reps	rest: 90s
	3x12 reps	rest: 75s
Cable One-Arm Bicep Curl	3x12 reps	rest: 180s
Cable V Bar Pulldown	3x12 reps	rest: 75s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 180s
Push-Up	3x12 reps	rest: 180s

Shoulders & Abs 19 exercises, 0 min

Treadmill Running	3x12 reps	rest: 150s
Pull-Up	2x12 reps	rest: 60s
Push-Up	2x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 180s
	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 75s
Machine Shoulder Press	3x12 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 90s
Cable Kneeling Crunch	3x12 reps	rest: 75s
Dumbbell Side Bend	3x12 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 180s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 75s
Parallel Bar Leg Raise	3x12 reps	rest: 180s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 105s
	3x12 reps	rest: 75s
Decline Crunch	3x12 reps	rest: 180s

Jog 36 exercises, 0 min

Pull-Up	2x8 reps	rest: 75s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps • 60s	rest: 75s
Cable Shoulder Extension	3x8 reps	rest: 60s
	3x8 reps • 60s	rest: 60s
T Bar Row	4x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 105s
Cable Bicep Curl	4x8 reps	rest: 75s
Cable Seated Row	3x8 reps	rest: 75s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 90s
Machine Bicep Curl	3x8 reps • 60s	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 90s
Leverage Machine Iso Row	4x8 reps • 60s	rest: 75s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 180s
	4x8 reps	rest: 90s
Dumbbell Reverse Bicep Curl	2x8 reps	rest: 30s
Pull-Up (Hammer Grip)	2x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 180s
Cable One-Arm Row	3x8 reps • 60s	rest: 75s
Cable Bicep Curl (Close Grip)	3x8 reps • 60s	rest: 30s
	3x8 reps • 60s	rest: 75s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 30s
Barbell Bent-Over Row	3x8 reps • 60s	rest: 30s
Step Machine	1x0 reps • 60s	rest: 30s
Dumbbell One-Arm Seated Curl	3x8 reps • 60s	rest: 30s
Back Hyperextension	3x8 reps • 60s	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 30s
Preacher Curl Machine	3x8 reps	rest: 30s
Machine Seated Row	3x8 reps	rest: 60s
	3x8 reps • 60s	rest: 30s
Back Hyperextension	3x8 reps	rest: 30s
Barbell Reverse Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 30s
Elliptical Training	1x0 reps • 60s	rest: 30s