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nickkzee's Plan
AUDIO TIP
General
Beginner
None
Plan Details
The nickkzee's Plan routine by nickkzee is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 0 min
7 exercises
Dumbbell Calf Raise
4 Sets x 50 Reps
Machine Leg Extension
3 Sets x 15,12,8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Tue
Shoulders
Est. 0 min
9 exercises
Cable Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 6,6,5 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 15 Reps
Wed
Back
Est. 0 min
10 exercises
Pull-Up
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 15,12,12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Thu
Triceps
Est. 0 min
9 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 25,20,15,12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 12,10,12,12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Step Machine
3 Sets
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Fri
Biceps
Est. 0 min
8 exercises
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,10,10 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,10 Reps
Sat
Chest
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Machine Fly
4 Sets x 15,12,12,10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Any
Back/Biceps
Est. 0 min
6 exercises
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Any
Chest/Triceps
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 25,20,15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 15 Reps
