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NIX FITNESS
General
Beginner
Machine strength
Plan Details
The NIX FITNESS routine by NaliniSudhakar is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest Day
Est. 71 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Tue
Back
Est. 75 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Dual Cable Triceps Extension
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Wed
Bi's & Tri's
Est. 95 min
14 exercises
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Shoulders
Est. 67 min
10 exercises
Dumbbell Upright Row
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Fri
Legs
Est. 68 min
9 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
