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Kelvin johnson
  • AGE 26
  • HEIGHT 180
  • WEIGHT 85
  • LOCATION

WORKOUT PROGRAMS

  • 1Leg Day Workout Routine
    • Barbell Squat
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Dumbbell Bulgarian Split Squat
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Leg Curl
      Sets: 4 Reps: 10-12 Rest: 60-90
    • Barbell Hip Thrusts
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Lever Seated Calf Raise
      Sets: 4 Reps: 10-12 Rest: 60-90
    • Crunches
      Sets: 3 Reps: 15-20 Rest: 30-60
    • Decline Sit-up
      Sets: 3 Reps: 15-20 Rest: 30-60
  • 2Pull Day Workout Routine
    • Barbell Bent Over Row
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Lat Pulldown
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Seated Cable Row
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Rear Delt Fly Machine
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Barbell Curl
      Sets: 4 Reps: 10-12 Rest: 60-90
    • Dumbbell Preacher Curl
      Sets: 3 Reps: 10-12 (optionel) Rest: 60
    • Hammer Curl
      Sets: 4 Reps: 10-12 Rest: 60-90
    • Wrist Curl
      Sets: 3 Reps: 10-12 Rest: 60-90
  • 3Push Day Workout Routine
    • Bench Press
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Incline Dumbbell Press
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Pec Deck Fly
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Dumbbell Shoulder Press
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Dumbbell Lateral Raise
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Two Arm Dumbbell Front Raise
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Push-down
      Sets: 4 Reps: 10-12 Rest: 60-90
    • Dumbbell Kickback
      Sets: 4 Reps: 10-12 Rest: 60-90
  • 4Demon Back
    • Pull-Up
      Sets: 3 Reps: 8-10 Rest: 60-90
    • Barbell Bent Over Row
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Close Grip Cable Row
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Incline Cable Row
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Lying Cable Pullover
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Hyperextension
      Sets: 3 Reps: 15 Rest: 60-90
  • 5My 5×5 workout warm-up routine
    • Elliptical Machine
      Sets: 1 Reps: 5 min Rest:
    • Arm Circles
      Sets: 2 Reps: 20 Rest:
    • Wall Slides
      Sets: 2 Reps: 20 Rest:
    • Butt Kicks
      Sets: 1 Reps: 20 Rest:
    • Bodyweight Squat
      Sets: 1 Reps: 20 Rest:
    • Bodyweight Sumo Squat
      Sets: 1 Reps: 20 Rest:
    • Cossack Squat
      Sets: 1 Reps: 20 Rest:
    • Bench Press
      Sets: 1-2 set (Workout A) Reps: 12 (1RM %50) Rest:
    • Barbell Squat
      Sets: 1-2 set (Workout A) Reps: 12 (1RM %50) Rest:
    • Barbell Military Press (Overhead press)
      Sets: 1-2 set (Workout B) Reps: 12 (1RM %50) Rest:
  • 6Bauchmuskeltraining
    • Crunches
      Sets: 3 Reps: 12, 12, 12 Rest: 30
    • Leg Raise
      Sets: 3 Reps: 12, 12, 12 Rest: 30"
    • Bicycle Crunch
      Sets: 3 Reps: 12, 12, 12 Rest: 30"
    • Captains Chair Leg Raise
      Sets: 3 Reps: 12, 12, 12 Rest: 30"
  • 7Das beste Rückentraining
    • Arm Circles
      Sets: 3 Reps: 12 Rest: 30"
    • Wall Supported Arm Raises
      Sets: 3 Reps: 10 Rest: 30"
    • Pull-Up
      Sets: 3 Reps: Maximal Rest: 60-120
    • Lat Pulldown
      Sets: 3 Reps: 10, 10, 10 Rest: 60-90
    • Deadlift
      Sets: 3 Reps: 8, 8, 8 Rest: 60-90
    • Seated Cable Row
      Sets: 3 Reps: 10, 10, 10 Rest: 60-90
  • 82-Week Beginner Workout Program for Beginners
    • Treadmill
      Sets: 1 Reps: 8-10 min Rest: warm-up
    • Arm Circles
      Sets: 2-3 Reps: 10-15 Rest: warm-up
    • Lying Chest Press Machine
      Sets: 2 Reps: 8 Rest: 45-60
    • Pec Deck Fly
      Sets: 2 Reps: 10 Rest: 45-60
    • Dumbbell Lateral Raise
      Sets: 2 Reps: 10 Rest: 45-60
    • Lever Shoulder Press
      Sets: 2 Reps: 8 Rest: 45-60
    • Lat Pulldown
      Sets: 2 Reps: 10 Rest: 45-60
    • Seated Cable Row
      Sets: 2 Reps: 8 Rest: 45-60
    • Leg Press
      Sets: 2 Reps: 8 Rest: 45-60
    • Leg Extension
      Sets: 2 Reps: 8 Rest: 45-60
    • Leg Curl
      Sets: 2 Reps: 10 Rest: 45-60
    • Dumbbell Curl
      Sets: 3 Reps: 8 Rest: 45-60
    • Push-down
      Sets: 3 Reps: 8 Rest: 45-60
    • Bodyweight Standing Calf Raise
      Sets: 3 Reps: 8 Rest: 45-60
    • Dead Bug
      Sets: 3 Reps: 10 Rest: 45
  • 9Six Pack Abs
    • Crunches
      Sets: 4 Reps: 12 Rest: 30
    • Standing Cable Crunch
      Sets: 4 Reps: 15 Rest: 30
    • Bicycle Crunch
      Sets: 4 Reps: 12 Rest: 30
    • Russian Twist
      Sets: 3 Reps: 12 Rest: 30
    • Dragon Flag
      Sets: 4 Reps: 12 Rest: 30

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