Athlete Chris Kakouras's training plan.
Chris Kakouras is an athlete in the Men's Physique category.
Measures 1,76m and weighs between 82kg to 91kg, depending on what stage you are in, competition or off-season.
Train every day, although on Sunday you stick to training cardio and some exercises sit-ups.
Pays particular attention to chest and shoulders, training these muscles directly twice a week intensively.
Get to know below the training plan of this athlete.
Monday - Chest and Triceps
- Incline Bench Press - 5 series x 8-12 repetitions
- Dumbbell Chest Press - 5 series x 8-12 repetitions
- Machine declined press - 4 series x 8-12 repetitions
- Openings - 4 series x 10-15 repetitions
- Funds - 4 series x 10-15 repetitions
Tuesday - Shoulders
- Shoulder press - 5 series x 10 repetitions
- Arnold Press - 5 series x 8-12 repetitions
- Sides - 6 series x 12 repetitions
- Inverted Peck Deck - 4 series x 10-15 repetitions
- High paddle - 3 series x 8-12 repetitions
- em Super Series com
- Disc Fronts - 3 series x 8-12 repetitions
- Dumbbell Shrinks - 4 series x 12 repetitions
Wednesday - Back and Biceps
- Hyperextensions - 3 series x 15-20 repetitions
- Highs - 4 series x 10-15 repetitions
- Halter Rowing - 4 series x 10 repetitions
- Paddling Seated at Machine - 4 series x 10 repetitions
- Dead weight - 4 series x 10 repetitions
- Z Bar Biceps Curl - 7 series x 10 repetitions
Thursday - Legs
- Lay Extension - 4 series x 10-15 repetitions
- Squat - 6 series x 8-12 repetitions
- Press - 4 series x 15 repetitions
- Leg Curl - 4 series x 15 repetitions
- Lunges walking - 2 series x 30 repetitions
- Leg Curl - 5 series x 10 repetitions
- Gemini in the press - 6 series x 15 repetitions
Friday - Chest
- Inclined Chest Press - 5 series x 8-12 repetitions
- Flat bench press - 5 series x 8-12 repetitions
- Machine declined press - 4 series x 8-12 repetitions
- Crossover - 4 series x 10-15 repetitions
- Funds - 4 series x 10-15 repetitions
Saturday - Shoulders
- Shoulder press - 5 series x 10 repetitions
- Arnold Press - 5 series x 8-12 repetitions
- Sides - 6 series x 12 repetitions
- Inverted Peck Deck - 10-15 repetitions
- High paddle - 3 series x 8-12 repetitions
- em Super Series com
- Disc Fronts - 3 series x 8-12 repetitions
- Dumbbell Shrinks - 4 series x 12 repetitions
Saturday - Cardio and Abdominals
- 30 minutes low intensity cardio
- Suspension leg lift - 3 series x 10-15 repetitions
- Sit-ups on the machine - 3 series x 10-15 repetitions
- Social Medias
- Instagram Chris Kakouras
- Facebook Chris Kakouras
- Sources
- Information taken from the athlete's fearlessmotivation.com and Instagram website.
