KFKF2 : Weeks 4-6
General
Intermediate
None
Plan Details
The KFKF2 : Weeks 4-6 routine by justjohnnyj is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start with KFKF1 and work towards KFKF4.
Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Body weight bench squat
1 Set x 10 Reps
Smith Machine Squat
6 Sets x 4 Reps
Smith Machine Bench Press
6 Sets x 4 Reps
Machine Assisted Pull-Up
2 Sets x 6 Reps
Leverage Machine Shrug
3 Sets x 6 Reps
Barbell Curl
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Decline Crunch
5 Sets x 12 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Back Hyperextension
6 Sets x 4 Reps
Barbell Deadlift
6 Sets x 4 Reps
Smith Machine Shoulder Press
6 Sets x 4 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Leg Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
