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Niko’s Workout
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Niko’s Workout routine by nikolajmortensen is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Upper Body Power
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 7 Reps
Barbell Military Press
3 Sets x 4 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Lower Body Power
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Glute Ham Raises
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Planche Lean
3 Sets
Hollow Body Hold
3 Sets
Day 3
Back & Shoulder
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 4
Lower Body
Est. 0 min
10 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Planche Lean
3 Sets
Hollow Body Hold
3 Sets
Day 5
Chest & Arms
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 14 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
