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Nonno Pre-Training
Sport
Intermediate
Barbell
Plan Details
The Nonno Pre-Training routine by Guglielmo WO is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Day 1
Est. 52 min
6 exercises
Barbell Hang Clean
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 21 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Wed
Day 2
Est. 57 min
8 exercises
Dumbbell Cuban Press
3 Sets x 18 Reps
Kettlebell Thruster
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Day 3
Est. 57 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Glute Kickback (Kneeling)
3 Sets x 30 Reps
