Workout Routine

KN&S Low Rep

by Ktoddm6

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec

bench press

4 sets

Weighted Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec

Weighted Pull Ups

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

shrug

3 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Barbell Curls

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

skull crushers

2 sets

MAPS Side Chop

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

MAPS Side Chop

3 sets

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec

deadlift

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec

incline bench press

4 sets

Standing Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec

Standing Overhead Press

4 sets

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Dumbbell Shrug

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

overhead triceps extensions

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

hammer curl

2 sets

Downward Chop

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Downward Chop

3 sets

Day 3

bulgarian split squat

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

bulgarian split squat

3 sets

One Armed Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
4
–
–
6
180 sec

One Armed Bench Press

4 sets

One Armed Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec

One Armed Rows

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

rear delt fly

2 sets

Incline Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Incline Curl

2 sets

Rope Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Rope Pressdown

2 sets

Weighted Decline Sit Ups

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

Weighted Decline Sit Ups

3 sets