Nigve 3 Day Plan
General
Beginner
Barbell
Plan Details
The Nigve 3 Day Plan routine by qweray is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bacak Omuz
Est. 0 min
12 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Tue
Kol
Est. 0 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
0 exercises
This day is empty
Thu
Gö?üs
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Barbell Decline Pullover (Wide Grip)
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
0 exercises
This day is empty
Sat
S?rt
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
