jjt617
KFKF4 : Weeks 10-12
General
Intermediate
None
Plan Details
The KFKF4 : Weeks 10-12 routine by jjt617 is a 3 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
Day 3
New Workout
Est time: 0 min
15 exercises
Barbell Squat
Upper Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
00:45
Leverage Incline Chest Press
Chest
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Cable Mid Chest Crossover
Chest
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Machine Seated Row
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Pullover
Chest
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Leverage Machine Shrug
Back
Sets
5
Reps
15
Interval
00:00
Rest Time
00:45
Cable Reverse Fly
Shoulders
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Dumbbell Upright Row
Shoulders
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Dumbbell Alternating Bicep Curl
Biceps
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Dumbbell Tricep Extension
Triceps
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Cable Rope Hammer Curl
Biceps
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Cable Tricep Pushdown (Rope)
Triceps
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Machine Seated Calf Raise
Lower Legs
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Machine Calf Raise
Lower Legs
Sets
2
Reps
15
Interval
00:00
Rest Time
00:45
Leg Raise
Abs
Sets
5
Reps
20
Interval
00:00
Rest Time
00:45
