The training plan for athlete Chris Kakouras.
Chris Kakouras is a Men's Physique athlete.
It measures 1.76m and weighs between 82kg to 91kg, depending on what stage you are in, competition or off-season.
He trains every day, although on Sunday he sticks to cardio training and some abdominal exercises.
He gives particular attention to the chest and shoulders, training these muscles directly twice a week in an intense way.
Get to know the training plan of this athlete below.
Monday - Chest and triceps
- Inclined bench press - 5 sets x 8-12 reps
- Chest press with dumbbells - 5 sets x 8-12 reps
- Press declined on the machine - 4 sets x 8-12 reps
- Openings - 4 sets x 10-15 repetitions
- Funds - 4 sets x 10-15 repetitions
Tuesday - Shoulders
- Shoulder press - 5 sets x 10 reps
- Arnold Press - 5 sets x 8-12 reps
- Sides - 6 sets x 12 repetitions
- Inverted Peck Deck - 4 sets x 10-15 repetitions
- High row - 3 sets x 8-12 reps
- in Superseries with
- Front with disc - 3 sets x 8-12 reps
- Dumbbell Shrinks - 4 sets x 12 reps
Wednesday - Back and biceps
- Hyperextensions - 3 sets x 15-20 reps
- Elevations - 4 sets x 10-15 repetitions
- Dumbbell paddle - 4 sets x 10 repetitions
- Row seated on the machine - 4 sets x 10 repetitions
- Dead weight - 4 sets x 10 repetitions
- Z-shaped bicep curl - 7 sets x 10 repetitions
Thursday - Legs
- Leg Extension - 4 sets x 10-15 repetitions
- Squat - 6 sets x 8-12 reps
- Press - 4 sets x 15 repetitions
- Leg Curl - 4 sets x 15 repetitions
- Walking Lunges - 2 sets x 30 reps
- Leg Curl - 5 sets x 10 reps
- Twins in the press - 6 sets x 15 repetitions
Friday - Chest
- Inclined chest press - 5 sets x 8-12 reps
- Flat bench press - 5 sets x 8-12 reps
- Press declined on the machine - 4 sets x 8-12 reps
- Crossover - 4 sets x 10-15 repetitions
- Funds - 4 sets x 10-15 repetitions
Saturday - Shoulders
- Shoulder press - 5 sets x 10 reps
- Arnold Press - 5 sets x 8-12 reps
- Sides - 6 sets x 12 repetitions
- Inverted Peck Deck - 10-15 repetitions
- High row - 3 sets x 8-12 reps
- in Superseries with
- Front with disc - 3 sets x 8-12 reps
- Dumbbell Shrinks - 4 sets x 12 reps
Saturday - Cardio and Abdominals
- 30 minutes low intensity cardio
- Elevation of legs in suspension - 3 sets x 10-15 repetitions
- Sit-ups on the machine - 3 sets x 10-15 repetitions
- Social media
- Instagram Chris Kakouras
- Facebook Chris Kakouras
- Sources
- Information taken from the athlete's fearlessmotivation.com website and Instagram.
