Nicks 5 day

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Bi-Heavy 6 exercises, 1 hr 16 mins

Barbell Bench Press	4x8 reps	rest: 165s
EZ Bar Curl	4x10 reps	rest: 80s
Barbell Incline Bench Press	4x8 reps	rest: 145s
Dumbbell Hammer Curl	4x10 reps	rest: 100s
Machine Fly	4x10 reps	rest: 160s
Dumbbell Concentration Curl	4x8 reps	rest: 65s

Back and Tri-Heavy 6 exercises, 1 hr 16 mins

Barbell Deadlift	4x8 reps	rest: 315s
Dip	4x15 reps	rest: 0s
Cable Seated Row	4x8 reps	rest: 150s
Dumbbell Alternating Tricep Kickback	4x8 reps	rest: 70s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 120s
EZ Bar Tricep Extension	4x8 reps	rest: 80s

Legs and Core 8 exercises, 1 hr 54 mins

Barbell Deep Squat	4x8 reps	rest: 185s
Weight Plate Russian Twist	4x20 reps	rest: 13s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 155s
Cable Kneeling Crunch	4x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 450s
Machine Ab Crunch	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 90s
Barbell Front Squat	4x8 reps	rest: 155s

Traps and Shoulders 6 exercises, 1 hr 2 mins

Barbell Shrug	4x8 reps	rest: 315s
Jump Rope	1x1 reps	rest: 1s
Barbell Upright Row	4x8 reps	rest: 80s
Dumbbell Seated Arnold Press	4x8 reps	rest: 110s
Cable Rear Lateral Raise	4x8 reps	rest: 40s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 45s

Arms and Chest-Light 7 exercises, 1 hr 21 mins

Cable Cross-Over	3x12 reps	rest: 100s
Dumbbell Fly	3x12 reps	rest: 40s
Barbell Preacher Curl	3x12 reps	rest: 65s
Cable Bicep Curl	7x15 reps	rest: 80s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 135s
Cable Rope Overhead Tricep Extension	7x15 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 25s