Workout Routine

KN&S Anabolic Mid Rep

by Ktoddm6

Rep Ranges: 12: 8-12 8: 4-8

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

incline bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

barbell row

3 sets

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Shrug

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

rear delt fly

2 sets

Dumbbell Side Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Dumbbell Side Lateral Raise

2 sets

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Supinating Curls

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dips

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3 sets

Day 2

Barbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Barbell Deadlift

3 sets

Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec

Leg Curls

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

bench press

3 sets

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Shrug

3 sets

Chin Ups

Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec

Chin Ups

2 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec

pullovers

1 sets

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Shoulder Press

3 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Curls

3 sets

Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Tricep Pressdown

3 sets

Decline Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30
60 sec
3
–
–
30
60 sec

Decline Sit-Ups

3 sets

Day 3

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Hip Thrust

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

incline bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead press

3 sets

One Armed Bench Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

One Armed Bench Row

2 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

front raise

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

hammer curl

3 sets

Cross Body Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Cross Body Skull Crushers

3 sets

Alternating Side Crunches

Set
Intensity
Weight
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec

Alternating Side Crunches

3 sets