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Kal Szkalak Workout Routine

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Kal Szkalak

Chest

Bench press: 4 sets, 8 reps

Incline press: 4 sets, 8 reps

Decline press: 4 sets, 8 reps

Pulley crossovers: 4 sets, 8 reps

Pullover w/dumbbell: 4 sets, 8 reps

Back

Chins: 4 sets, 10 reps

T-Bar rowing: 4 sets, 8 reps

Dumbbell rowing: 4 sets, 8 reps

Seated rowing: 4 sets, 8 reps

Pulldowns to back of neck: 4 sets, 8 reps

Close grip pulldowns: 4 sets, 8 reps

Shoulders

Super set:
Seated press behind the neck: 4 sets, 8 reps
Upright rowing: 4 sets, 8 reps

Super set:
Laterals: 4 sets, 8 reps
Cable laterals

Super set:
Bent-over cable rear laterals: 4 sets, 8 reps
Bent-over dumbbell rear laterals: 4 sets, 8 reps

Thighs

Leg extensions: 8 sets, 20 - 10 reps*

Front squats: 5 sets, 20 - 15 reps*

Hack squats or leg press: 6 sets, 15 - 10 reps*

Leg curls: 8 sets, 15 - 10 reps*

     *All exercises are with increasing weight.

Calves

Standing toe raises: 4 sets, 12 reps

Seated toe raises: 4 sets, 12 reps

Toe raises on leg press machine: 4 sets, 12 reps

Waist

Hanging knee raises: 200 reps

Roman chair: 200 reps

Crunches: 200 reps

Biceps

Incline curl: 4 sets, 8 reps

Preacher curl: 4 sets, 8 reps

Standing or alternate curls: 4 sets, 8 reps

Machine curls: 4 sets, 8 reps

Concentration curls: 4 sets, 8 reps

Triceps

Lying French press: 4 sets, 8 reps

One arm extension: 4 sets, 8 reps

Pressdowns: 4 sets, 8 reps

Kneeling rope extensions: 4 sets, 8 reps

One arm pressdowns (reverse grip): 4 sets, 9 reps, with decreasing weight

Kal training triceps

Method

Monday & Thurday:

Chest, Back, Waist & Calves

Tuesday & Friday:

Shoulders, Biceps, Triceps, Calves & Waist

Wednesday & Saturday: 

Thighs, Calves and Waist

Kal Posing

Kal beats Mike Mentzer and Paul Grant.

 

Source:

Book, 3 More Reps, page 149

 

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