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KN&S High Volume 2
by Ktoddm6
Add to library
3 weeks or 9 workouts
Workouts
Day 1
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Squat
3 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
bench press
3 sets
Start
in App
Barbell Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Shoulder Press
3 sets
Start
in App
Dumbbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Shrug
3 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
cable lateral raise
2 sets
Start
in App
single arm row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
single arm row
3 sets
Start
in App
Barbell Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
Barbell Curls
4 sets
Start
in App
Dumbbell Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
Dumbbell Skull Crushers
4 sets
Start
in App
Day 2
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
deadlift
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
incline bench press
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
lat pulldown
3 sets
Start
in App
Barbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Shrug
3 sets
Start
in App
Dumbbell Side Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Side Lateral Raise
3 sets
Start
in App
Dumbbell Rear Lateral Raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Dumbbell Rear Lateral Raises
2 sets
Start
in App
Alternating Dumbbell Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
Alternating Dumbbell Hammer Curl
4 sets
Start
in App
Incline Close Grip Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
Incline Close Grip Press
4 sets
Start
in App
Day 3
Single Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Single Leg Press
3 sets
Start
in App
snatch grip deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
snatch grip deadlift
2 sets
Start
in App
t-bar row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
t-bar row
3 sets
Start
in App
Alternating Dumbbell Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Alternating Dumbbell Chest Press
3 sets
Start
in App
Dumbbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Shrug
3 sets
Start
in App
Single Arm Standing Arnold Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Single Arm Standing Arnold Press
3 sets
Start
in App
Dumbbell Incline Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Incline Curls
3 sets
Start
in App
Rear Cable Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
Rear Cable Fly
2 sets
Start
in App
Dips
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dips
3 sets
Start
in App