KFKF4 : Weeks 10-12
General
Intermediate
None
Plan Details
The KFKF4 : Weeks 10-12 routine by justjohnnyj is a 3 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
15 exercises
Barbell Squat
3 Sets x 15 Reps
Leverage Incline Chest Press
2 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Machine Seated Row
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Leverage Machine Shrug
5 Sets x 15 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Leg Raise
5 Sets x 20 Reps
Day 2
New Workout
Est. 0 min
14 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Leverage chest press
2 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Barbell Reverse Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Decline Bench Rotational Sit-Up
5 Sets x 50 Reps
Day 3
New Workout
Est. 0 min
15 exercises
Back Hyperextension
3 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Leverage Machine Shrug
5 Sets x 15 Reps
Leverage Incline Chest Press
2 Sets x 15 Reps
Cable chest press flat
2 Sets x 20 Reps
Barbell Push Press Behind the Neck
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Neutral grip bar hammer curl
2 Sets x 15 Reps
Neutral grip bar skull crusher
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Leg Raise
5 Sets x 20 Reps
