NSB full body - JEFIT

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NSB full body - JEFIT

NSB full body banner

NSB full body

Bulking

Advanced

Body

Plan Details

The NSB full body routine by nando2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Perfect training...

Routine detail

Mon

Chest/Abs

Est. 121 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 16 Reps

Air Bike Demonstration

Air Bike

3 Sets x 100 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 25 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 50 Reps

Tue

Biceps/Triceps

Est. 117 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 16 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 16 Reps

Wed

Legs

Est. 126 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 20,16,8,4,4,4 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 16 Reps

Crunch Demonstration

Crunch

3 Sets x 50 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

4 Sets x 50 Reps

Janda Sit-Up Demonstration

Janda Sit-Up

3 Sets x 50 Reps

Thu

Back

Est. 58 min

4 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 20,16,8,4,4,4 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 16 Reps

Fri

Shoulders/Abs

Est. 113 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 16 Reps

Cable Seated Crunch Demonstration

Cable Seated Crunch

3 Sets x 25 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 25 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 50 Reps

Sat

Molets

Est. 46 min

4 exercises

Machine Calf Press Demonstration

Machine Calf Press

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 16 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Sun

cardio

Est. 71 min

6 exercises

Running Demonstration

Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Jump Rope Demonstration

Jump Rope

1 Set