Athlete Chris Kakouras' training plan.
Chris Kakouras is an athlete in the Men's Physique category.
He measures 1.76m and weighs between 82kg and 91kg, depending on what stage he is in, competition or off-season.
He trains every day, although on Sunday he focuses on cardio training and some abdominal exercises.
Pay particular attention to your chest and shoulders, training these muscles directly twice a week in an intense manner.
Discover this athlete's training plan below.
Monday – Chest and triceps
- Incline bench press – 5 sets x 8-12 repetitions
- Dumbbell chest press – 5 sets x 8-12 repetitions
- Decline press on the machine – 4 sets x 8-12 repetitions
- Openings – 4 sets x 10-15 repetitions
- Funds – 4 sets x 10-15 repetitions
Tuesday – Shoulders
- shoulder press – 5 sets x 10 repetitions
- Arnold Press – 5 sets x 8-12 repetitions
- Sides – 6 sets x 12 repetitions
- Inverted Peck Deck – 4 sets x 10-15 repetitions
- High row – 3 sets x 8-12 repetitions
- in Superseries with
- Fronts with disc – 3 sets x 8-12 repetitions
- Dumbbell shrugs – 4 sets x 12 repetitions
Wednesday – Back and biceps
- Hyperextensions – 3 sets x 15-20 repetitions
- Elevations – 4 sets x 10-15 repetitions
- Dumbbell row – 4 sets x 10 repetitions
- Seated machine row – 4 sets x 10 repetitions
- Dead weight – 4 sets x 10 repetitions
- Z-bar biceps curl – 7 sets x 10 repetitions
Thursday – Legs
- Leg Extension – 4 sets x 10-15 repetitions
- Squat – 6 sets x 8-12 repetitions
- Press – 4 sets x 15 repetitions
- Leg Curl – 4 sets x 15 repetitions
- Walking Lunges – 2 sets x 30 repetitions
- Leg Curl – 5 sets x 10 repetitions
- Twins in the press – 6 sets x 15 repetitions
Friday – Chest
- Incline Chest Press – 5 sets x 8-12 repetitions
- Flat bench press – 5 sets x 8-12 repetitions
- Decline press on the machine – 4 sets x 8-12 repetitions
- crossover – 4 sets x 10-15 repetitions
- Funds – 4 sets x 10-15 repetitions
Saturday – Shoulders
- shoulder press – 5 sets x 10 repetitions
- Arnold Press – 5 sets x 8-12 repetitions
- Sides – 6 sets x 12 repetitions
- Inverted Peck Deck – 10-15 repetitions
- High row – 3 sets x 8-12 repetitions
- in Superseries with
- Fronts with disc – 3 sets x 8-12 repetitions
- Dumbbell shrugs – 4 sets x 12 repetitions
Saturday – Cardio and Abs
- 30 minutes low intensity cardio
- Suspension leg raises – 3 sets x 10-15 repetitions
- Abdominals on the machine – 3 sets x 10-15 repetitions
- Social media
- Instagram Chris Kakouras
- Facebook Chris Kakouras
- Sources
- Information taken from the athlete's website fearlessmotivation.com and Instagram.
