Loading...
Patrick/Nikos Home Workouts
AUDIO TIP
General
Beginner
None
Plan Details
The Patrick/Nikos Home Workouts routine by patrickperry680 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Nikos & Patrick
Routine detail
Day 1
Biceps
Est. 0 min
3 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 2
Triceps
Est. 0 min
4 exercises
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Day 3
Chest
Est. 0 min
3 exercises
Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Day 4
Back
Est. 0 min
3 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Day 5
Shoulders
Est. 0 min
3 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Day 6
Legs-Gym
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
