KMANN -- 3 Day On/One off ---4 BodyParts
General
Intermediate
Machine strength
Plan Details
The KMANN -- 3 Day On/One off ---4 BodyParts routine by JasonKaufmann is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Four different workouts rotating over 3 day on one day off split. One bodypart gets an extra day of rest on each split. Average rest per part: 4 days. Mon: 1) Chest/Tris Tue: 2) Back/Bis Wed: 3) Shoulders Thu: 4) *****Day Off***** Fri: 1) Legs Sat: 2) Chest/Tris Sun: 3) Back/Bis Mon: 4) *****Day Off***** Tue: 1) Shoulders Wed: 2) Legs Thu: 3) Chest/Tris Fri: 4) *****Day Off***** ... Continue - next would be Back/Bis ....
Routine detail
Day 1
Chest/Tris
Est. 89 min
7 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 5 Reps
Machine Tricep Extension
4 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
Day 2
Back/Bis
Est. 66 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Dumbbell Alternating Seated Curl
4 Sets x 5 Reps
Day 3
Shoulders
Est. 70 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Machine Deltoid Raise
3 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 5 Reps
Leverage Machine Shrug
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 59 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
