K Nolan Routine - JEFIT

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K Nolan Routine - JEFIT

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K Nolan Routine

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The K Nolan Routine routine by knolan.jd13 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

First Deadlift

Est. 96 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Suitcase DL Demonstration

Suitcase DL

4 Sets x 10 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Tue

Chest (Heavy)

Est. 86 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

7 Sets x 6 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 6 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Wed

Back/ Biceps

Est. 100 min

11 exercises

Farmers Walk Demonstration

Farmers Walk

4 Sets x 10 Reps

Kettlebell Alternating Row Demonstration

Kettlebell Alternating Row

4 Sets x 6 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Thu

Chest (Volume)

Est. 66 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Fri

Second Deadlift

Est. 93 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 3 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Any

Legs (Heavy Squats)

Est. 113 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 6 Reps

Hex Bar DL Demonstration

Hex Bar DL

4 Sets x 10 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set