Kinjuku’s Killa Kourse
General
Intermediate
None
Plan Details
The Kinjuku’s Killa Kourse routine by boutiehunta is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Classic bodybuilding workouts
Routine detail
Day 1
Legs
Est. 0 min
12 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Glute Machine
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 0 min
20 exercises
Treadmill Running
1 Set
Pull-Up
2 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
cable reverse grip tricep push down
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 3
Back & Biceps
Est. 0 min
17 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable One-Arm Rotational Row
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
High Rope Hammer Curls
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 4
Shoulders & Abs
Est. 0 min
19 exercises
Treadmill Running
3 Sets
Pull-Up
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Rear delt machine
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Ab Wheel
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 5
Jog
Est. 0 min
36 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable rope one arm hammer curl
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
High Rope Hammer Curls
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
Pull-Up (Hammer Grip)
2 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Rope Lat Push-Downs
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Step Machine
1 Set
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Ab Wheel
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
