Nicks 5 day
General
Intermediate
Machine strength
Plan Details
The Nicks 5 day routine by nharvey06 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Bi-Heavy
Est. 76 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 2
Back and Tri-Heavy
Est. 76 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Day 3
Legs and Core
Est. 114 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Day 4
Traps and Shoulders
Est. 63 min
6 exercises
Barbell Shrug
4 Sets x 8 Reps
Jump Rope
1 Set
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Rear Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Day 5
Arms and Chest-Light
Est. 81 min
7 exercises
Cable Bicep Curl
7 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
