Kenny KO Workout Routine

Who is Kenny KO? What does Kenny look like?

Kenny KO is one of the famous internet celebrities associated with fitness content. He is an entrepreneur, bodybuilder, and fitness commentator who gained massive popularity on Youtube in 2011. On his YouTube channel, @KENNYKO, Kenny posts commentary-style videos that discuss the use of steroids and anabolics in the fitness industry. Furthermore, Kenny KO is known for criticizing and calling out bodybuilders who use steroids and such muscle-enhancing agents. He also shares workout videos.

Many believe that Kenny KO is a controversial figure and stirs a lot of drama online. Irrespective of his opinions, no one can disagree that he has a well-built body and chiselled muscles.

Without any doubt, we can take away a lot from Kenny KO’s workout routine and meal planning.

Let’s dive in.

Kenny KO Body Stats

Look at the following body stats of Kenny to evaluate his physique:

  • Age: 29 years
  • Height: Above 6 ft.
  • Weight: 230 pounds

What Is Kenny KO’s Workout Routine?

Kenny’s exercise routine is well-planned, giving each muscle group a decent amount of time.

His time in the industry has helped him gain beneficial knowledge on weight training and other gym exercises. He prefers a Bro Split routine that ensures hitting each muscle group with great intensity.

Here is a complete breakdown of Kenny KO’s workout routine:

Monday: Legs

  • Leg extensions (3 x 10-12)
  • Standing calf raises (3 x 12-15)
  • Leg curls (3 x 12)
  • Leg press (3 x 8-12)
  • Barbell squats (3 x 6-8)
  • Standing calf raises (3 x 12-15)

Tuesday: Core

  • Cable crunch (3 x 20)
  • Planks (3 sets x 60 second)
  • Hanging knee raises (3 x 12-15)
  • Russian twists (3 x 20)
  • Decline crunches (3 x 10-12)

Wednesday: Arms

  • Skull crushers (3 x 12)
  • Barbell curls (3 x 8-10)
  • Preacher curls (3 x 10)
  • Overhead tricep extensions (3 x 10)
  • Incline dumbbell curls (3 x 12)
  • Rope pushdowns (3 x 8-10)

Thursday: Chest and Shoulders

  • Shrugs (3 x 8-10)
  • Dumbbell overhead press (3 x 10-12)
  • Dumbbell front raises (3 x 10-12)
  • Weighted dips (3 x 10-12)
  • Incline press (3 x 10)
  • Barbell bench press (3 x 8-12)
  • Dumbbell lateral felt raises (3 x 10-12)
  • Pullovers (3 x 12-15)

Friday: Back

  • Cable rows (3 x 10-12)
  • Dumbbell rows (3 x 8-10)
  • Straight-arm cable push down (3 x 10-12)
  • Deadlifts (3 x 6-8)
  • Wide-grip pulldowns (3 x 8-10)

Saturday and Sunday: Rest

On the weekend, Kenny KO takes a rest. It helps his muscles heal and regain energy for the upcoming week.

Kenny KO Meal Plan

Being a fitness freak, Kenny ensures he eats healthy and nutritious meals to fuel his gains.

Although he eats the necessary carbohydrates to sustain his energetic workouts, Kenny avoids eating simple carbs and prefers sources of complex carbs like:

  • Brown rice
  • Brown bread
  • Quinoa
  • Oats

Breakfast

Oatmeal with peanut butter and egg whites.

Pre-workout

Protein shake

Lunch

Grilled salmon, brown rice, and salad with avocado.

Dinner

Grilled chicken, grilled veggies, baked sweet potato, and grass-fed beef.

Snacks

Kenny KO is a snack-lover. He enjoys nutritious snacks like a protein shake, protein bars, fresh vegetables, and vegetables between his big meals.

Conclusion

From the above discussion, we can see that Kenny KO pays sufficient attention to maintaining his absolute killer physique.

He uses a combination of compound and isolated exercises to train each muscle group individually. Hence, if you want a body like Kenny KO, follow the above Kenny KO workout routine consistently.

4/5 - (5 votes)

ABOUT THE AUTHOR

James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

More Like This

Tom Hardy Workout Plan – Bronson, Warrion and Bane

Let's start by discussing Tom Hardy's enormous ability to transform into something entirely different, depending on the requirements of each role he plays. Let's...

Tom Hiddleston Workout Routine

Thomas William Hiddleston, an accomplished English actor, was born on February 9th, 1981. He achieved international popularity and acclaim after playing Loki in the...

Doja Cat Workout Routine

Doja Cat's workout and diet plan have everyone buzzing, but what's the secret to her impressive weight loss? Doja Cat is one of the most...

Madison Beer Workout Routine

American singer Madison Elle Beer was born on March 5, 1999. She was born in New York, and in early 2012 she started uploading...

Gabe Kapler’s Workout Routine – All You Need To Know

Gabe Kapler is a Major League Baseball pitcher who has succeeded both in the minor leagues and with the Philadelphia Phillies. In this article,...

Matthew McConaughey Workout Routine

Matthew McConaughey sure knows how to wear many hats. He has wowed audiences in flicks such as Interstellar, Dallas Buyers Club, Gold, True Detective,...

Justin Timberlake Workout Routine

Justin Timberlake, a well-known name in the Hollywood industry, is an actor and a pop singer popular worldwide to make people tap on their...

Mike Tyson Workout Routine

Mike Tyson is not just a former world heavyweight champion, but also a fitness enthusiast who is known for his incredible workout routine. With...

Vin Diesel Workout Routine + (Video)

Do you want to build muscles and strength like "Fast & Furious" star Vin Diesel? He is famous for his impressive physique and ripped...

Foot Placement On Leg Press – (Fix it!)

Foot placement on the leg press machine is a key factor to consider when developing an effective leg and glute workout. Different foot placements...

Latest Posts