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NINO
General
Beginner
Machine strength
Plan Details
The NINO routine by igor.vucik is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
RAMO & NOZE
Est. 201 min
14 exercises
Elliptical Training
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
GRADI & TRICEPS (1 nedela razvlekuvanje)
Est. 182 min
11 exercises
Elliptical Training
1 Set
Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
GRADI & TRICEPS (2 nedela razvlekuvanje)
Est. 189 min
12 exercises
Elliptical Training
1 Set
Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
GRADI & TRICEPS (3 nedela potisok)
Est. 182 min
11 exercises
Elliptical Training
1 Set
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
GRADI & TRICEPS (4 nedela potisok)
Est. 188 min
12 exercises
Elliptical Training
1 Set
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 6
GRB & BICEPS
Est. 181 min
11 exercises
Elliptical Training
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
