Luhar Nailas
General
Beginner
Barbell
Plan Details
The Luhar Nailas routine by thesleeper650 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Compound lifting, TRX, Swimming, and more..
Routine detail
Mon
TRX plus swimming
Est. 28 min
6 exercises
TRX ABS
3 Sets x 1 Reps
TRX Squats with a pull
3 Sets x 1 Reps
TRX Jump Squat
3 Sets x 1 Reps
TRX Biceps
3 Sets x 1 Reps
TRX Back T's and I's
3 Sets x 1 Reps
TRX Triceps
3 Sets x 1 Reps
Tue
Weight Compound
Est. 85 min
13 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Battle Rope Workout
Est. 29 min
5 exercises
Battle Rope Jumping Jacks
3 Sets x 8 Reps
Battle Rope Slam
3 Sets x 8 Reps
Battle Rope Snakes
3 Sets x 8 Reps
Battle Rope Wave Reverse lunge
3 Sets x 8 Reps
Battle Rope Twist
3 Sets x 8 Reps
Thu
Weight Compund Day 2
Est. 73 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
