KFKF4 : Weeks 10-12 - JEFIT

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KFKF4 : Weeks 10-12 - JEFIT

KFKF4 : Weeks 10-12 banner

KFKF4 : Weeks 10-12

AUDIO TIP

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 Demonstration

Barbell Squat

3 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

2 Sets x 15 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

2 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

2 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 15 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

5 Sets x 15 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

2 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

2 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

2 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 20 Reps

Day 2

New Workout

Est. 0 min

14 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Leverage chest press Demonstration

Leverage chest press

2 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

2 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 15 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

5 Sets x 50 Reps

Day 3

New Workout

Est. 0 min

15 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

5 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

2 Sets x 15 Reps

Cable chest press flat Demonstration

Cable chest press flat

2 Sets x 20 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

2 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

2 Sets x 15 Reps

Neutral grip bar hammer curl Demonstration

Neutral grip bar hammer curl

2 Sets x 15 Reps

Neutral grip bar skull crusher Demonstration

Neutral grip bar skull crusher

2 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 20 Reps