Loading...
Nina - Weeks 1-4
General
Intermediate
Machine strength
Plan Details
The Nina - Weeks 1-4 routine by LUKE ARRANTS is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body 1
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Lower Body
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Thu
Upper Body 2
Est. 32 min
5 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Fri
Lower Body 2
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
