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Nick's 3 months to success
General
Beginner
Machine strength
Plan Details
The Nick's 3 months to success routine by Niclad1991 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
I wanted to come up with a routine that focuses on 1-2 body areas at a time incorporating cardio and HIIT to build lean muscle and shred that unwanted fat. I recommend 4 sets of 15,12,10 and 8 for each workout starting with a lower weight on the first set and upping the weight at each set. I recommend 1 day either weekly or fortnightly to attend a 15-45 minute Class or perform Cardio and get them HIIT's in to burn them extra calories to shred fat whilst resting your muscles.
Routine detail
Day 1
Chest, Shoulders and Triceps
Est. 151 min
15 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Back and Biceps
Est. 119 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Assisted Chin-Up
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Legs and Abs
Est. 103 min
11 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Rowing
1 Set
