NOWICKI’S - Push, Pull, Legs/Core & Cardio
General
Beginner
Machine strength
Plan Details
The NOWICKI’S - Push, Pull, Legs/Core & Cardio routine by KodyNowicki is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Time to get swol
Routine detail
Day 2
(Mon) Back/Biceps
Est. 0 min
5 exercises
Barbell Deadlift
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Day 3
(Tue) Cardio 1.5 miles
Est. 0 min
1 exercise
Running
3 Sets
Day 4
(Wed) Chest/Triceps
Est. 0 min
5 exercises
Cable Cross-Over
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Bench Press
7 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Day 5
(Thu) Cardio 2 Miles
Est. 0 min
0 exercises
This day is empty
Day 6
(Fri) Legs/Core
Est. 0 min
5 exercises
Barbell Lunge
5 Sets x 8 Reps
Dumbbell Single-Leg Squat
5 Sets x 8 Reps
Machine Leg Press
7 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
