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Jeff Nippard - Science Applied
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jeff Nippard - Science Applied routine by ensacco is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
PUSH Workout: Chest, Shoulders & Triceps
Est. 84 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Static Dumbbell Holds
2 Sets x 60 Reps
Cable Incline Fly
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 2
PULL Workout: Back, Biceps & Rear Delts
Est. 73 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Band Reverse Fly
2 Sets x 20 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Omni-Grip Lat pulldown
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
one arm Meadows row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 3
LEG WORKOUT
Est. 62 min
8 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
