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NRC "Bielke"
General
Intermediate
Machine strength
Plan Details
The NRC "Bielke" routine by NickBielke is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
- If you have a medical condition, please consult with your doctor before following this workout
Routine detail
Day 1
Chest and Shoulders
Est. 85 min
9 exercises
Step Machine
1 Set
Machine Ab Crunch
2 Sets x 40 Reps
Machine Incline Chest Press
6 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 25 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Day 2
REST
Est. 0 min
0 exercises
This day is empty
Day 3
Biceps/Triceps
Est. 118 min
21 exercises
Running
1 Set
Machine Ab Crunch
2 Sets x 40 Reps
Cable Shoulder Extension
1 Set x 55 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Dip
1 Set x 30 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
1 Set x 10 Reps
Cable One-Arm Bicep Curl
1 Set x 15 Reps
Cable One-Arm Bicep Curl
1 Set x 20 Reps
Cable One-Arm Bicep Curl
1 Set x 25 Reps
Cable One-Arm Bicep Curl
1 Set x 30 Reps
Day 4
Legs
Est. 73 min
10 exercises
Stationary Bike
1 Set
Machine Ab Crunch
2 Sets x 40 Reps
Smith Machine Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 5
Back and Shoulders
Est. 82 min
17 exercises
Step Machine
1 Set
Machine Ab Crunch
2 Sets x 40 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Weight Plate Shrug
1 Set x 15 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Weight Plate Shrug
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Weight Plate Shrug
1 Set x 8 Reps
Day 6
REST
Est. 0 min
0 exercises
This day is empty
Day 7
Legs
Est. 78 min
10 exercises
Stationary Bike
1 Set
Machine Ab Crunch
2 Sets x 40 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
5 Sets x 6 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
