jjt617
KFKF3 : Weeks 7-9
General
Intermediate
None
Plan Details
The KFKF3 : Weeks 7-9 routine by jjt617 is a 2 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Start with KFKF1 and work towards KFKF4. ...
Day 1
Day 2
New Workout
Est time: 0 min
10 exercises
Smith Machine Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Leverage machine incline bench press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable One-Arm Row
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Smith Machine Shrug
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Reverse Fly
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Bicep Curl (Supine)
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Bench Dip
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Leg Raise
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
