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NIPPARD - Full Body Performance Routine - Week 1
General
Intermediate
Machine strength
Plan Details
The NIPPARD - Full Body Performance Routine - Week 1 routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Fundamental Full Body Programme for rehabilitation - Each workout to be completed with 30 minutes of Cardiovascular Exercise including measurements of Max HR and Min HR + Time to Resting HR & Stretching
Routine detail
Day 1
Workout 1 Copy
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Day 1
Workout 1
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Day 2
Workout 2 Copy
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
