Kamil Style
General
Beginner
None
Plan Details
The Kamil Style routine by serverus.aze is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kamil Style workout program is designed to develop both upper and lower body muscles effectively. It targets the chest, back, shoulders, legs, biceps, and triceps. A 15-20 minute cardio session is recommended after each workout.
Routine detail
Mon
UPPER BODY - Chest, Back, Shoulders
Est. 38 min
7 exercises
Barbell Bench Press
4 Sets x 13 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Barbell Deadlift
4 Sets x 13 Reps
Dumbbell Seated Shoulder Press
3 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 13 Reps
Wed
LOWER BODY - Legs, Triceps
Est. 36 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Dumbbell Tricep Extension
3 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 14 Reps
Fri
UPPER BODY - Chest, Back, Biceps
Est. 38 min
7 exercises
Dumbbell Fly
4 Sets x 13 Reps
Machine Incline Chest Press
4 Sets x 13 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 13 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
