Ketogenic Bible Workouts
Written by Ketogenic.com
Ketogenic Bible Workouts: Beginner Workout
Monday
- Dumbbell Bench Press: 3 x 10
- Cable Chest Fly: 3 x 10
- Dumbbell Shoulder Press: 3 x 10
- Dumbbell Lateral Raise: 3 x 10
- Cable Rope Tricep Pushdown: 3 x 10
Tuesday
Hit 10,000 Steps for Daily Total
Wednesday
- Barbell or Smith Machine Squat: 3 x 10
- Machine Leg Press: 3 x 10
- Bodyweight Walking Lunge: 3 x 10
- Machine Leg Extension: 3 x 10
- Machine Leg Curl: 3 x 10
Thursday
Hit 10,000 steps for daily total
Friday
One-Arm Dumbbell Row: 3 x 10- Cable Lat Pulldown: 3 x 10
- Seated Cable Row: 3 x 10
- Cable Rope Face Pull: 3 x 10
- EZ Bar Curl: 3 x 10
Saturday
- HIIT (5 Rounds) 10 seconds on, 50 seconds off OR
- 1 hour on Treadmill
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Sunday
Hit 10,000 steps for daily total
Ketogenic Bible Workouts: Advanced Workout
Monday
- Barbell Bench Press: 4 x 12
- Barbell Row: 4 x 12
- Dumbbell Chest Fly: 4 x 12
- Straight-Arm Pulldown: 4 x 12
- Incline Dumbbell Press: 4 x 12
- Single-Arm Dumbbell Row: 4 x 12
- Weighted Push-Up: 4 x AMRAP (as many reps as possible)
Weighted Pull-Up: 4 x AMRAP (as many reps as possible)
Tuesday
- HIIT (high-intensity interval training): 5 x 10 seconds
- Hanging Leg Raise: 5 x 25
Wednesday
- Barbell Squat: 4 x 12
- Barbell Deadlift: 4 x 12
- Barbell Walking Lunge: 4 x 12
- Bulgarian Split Squat: 4 x 12
- Barbell RDL: 4 x 12
- Seated Leg Extension: 4 x 12
- Seated Leg Curl: 4 x 12
- Seated Leg Press: 4 x 12
Thursday
HIIT: 5 x 15 seconds
Friday
- Barbell Shoulder Press: 4 x 12
Dumbbell Side Lateral Raise: 4 x 12- Cable Rear Delt Fly: 4 x 12
- Cable Front Raise: 4 x 12
- Dumbbell Arnold Press: 4 x 12
- EZ Bar Skull Crusher: 4 x 12
- EZ Bar Curl: 4 x 12
- Cable Rope Overhead Extension: 4 x 12
- Cable Rope Hammer Curl: 4 x 12
Saturday
5 Rounds of 30 seconds each:- Mountain Climbers
- Burpees
- Medicine Ball Crunches
- Push-ups
Sunday
Rest and Hit 10,000 steps for daily total
