KFKF3 : Weeks 7-9
General
Intermediate
None
Plan Details
The KFKF3 : Weeks 7-9 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
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Leverage machine incline bench press
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Day 2
New Workout
Est. 0 min
11 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Flat dumbbell chest press
3 Sets x 12 Reps
Dumbbell Pullover
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 100 Reps
