Transform your fitness routine with the Ken program, a dynamic 2-week challenge designed to elevate your strength and endurance. Comprising five training days each week, this program focuses on effective compound movements and targeted exercises to sculpt your upper body, particularly the chest and back. Expect a mix of dumbbell presses, cable crossovers, and machine work that will push your limits and enhance your performance. Get ready to build muscle and boost your confidence as you commit to this structured, results-driven regimen!

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Week 1

Week 2

Elípticas

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Chest Press (Machine)

Arnold Press

Chest Fly (Machine)

Dip (Assisted)

Lat Pulldown

Seated Row (Machine)

Pull-Up (Assisted)

Back Extension (Weighted)

Torso Rotation

Military Press (Barbell)

Front Raise

Shrug (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Preacher Curl (EZ Bar)

Bench Press (Close Grip)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Hack Squat

Leg Press

Calf Raise (Leg Press)

Step-Up (Weighted)

Walking Lunge

Romanian Deadlift (Barbell)

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