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Nice and easy does it
General
Intermediate
Machine strength
Plan Details
The Nice and easy does it routine by nick1420 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Shoulders
Est. 112 min
15 exercises
Indoor Cycling
3 Sets
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Tue
legs
Est. 83 min
10 exercises
Indoor Cycling
3 Sets
Machine Leg Extension
4 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Bench Squat
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 5 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Thu
Back
Est. 100 min
13 exercises
Indoor Cycling
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Arms
Est. 105 min
14 exercises
Indoor Cycling
3 Sets
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
