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Nicole's Basic Lifting Routine
Bulking
Beginner
Machine strength
Plan Details
The Nicole's Basic Lifting Routine routine by nsgoehring is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I designed this Routine For Beginners to Intermediate lifters. This routine was designed for bodybuilding beginners who want to gain muscle and optimal recovery. This 2 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest, Shoulders, Triceps, Ab's
Est. 63 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Legs, Back, Traps,and Biceps
Est. 68 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 5
Chest, Shoulders, Triceps, Ab's
Est. 57 min
7 exercises
Dip
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 7
Legs, Back, Traps,and Biceps
Est. 67 min
8 exercises
Machine Inverted Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
