NSB full body
Bulking
Advanced
Body
Plan Details
The NSB full body routine by nando2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Perfect training...
Routine detail
Mon
Chest/Abs
Est. 121 min
7 exercises
Barbell Bench Press
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 16 Reps
Air Bike
3 Sets x 100 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Reverse Hyper (Flat Bench)
3 Sets x 50 Reps
Tue
Biceps/Triceps
Est. 117 min
8 exercises
EZ Bar Curl
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Barbell Tricep Extension (Supine)
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Wed
Legs
Est. 126 min
7 exercises
Barbell Squat
6 Sets x 20,16,8,4,4,4 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 16 Reps
Crunch
3 Sets x 50 Reps
Bench Oblique Crunch
4 Sets x 50 Reps
Janda Sit-Up
3 Sets x 50 Reps
Thu
Back
Est. 58 min
4 exercises
Barbell Bent-Over Row
6 Sets x 20,16,8,4,4,4 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 16 Reps
Fri
Shoulders/Abs
Est. 113 min
7 exercises
Barbell Shoulder Press
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Cable Seated Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Reverse Hyper (Flat Bench)
3 Sets x 50 Reps
Sat
Molets
Est. 46 min
4 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Machine Calf Press
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Calf Raise
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Sun
cardio
Est. 71 min
6 exercises
Running
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
