NiklasD.Andersen
NDA 3-6 Day Plan
General
Intermediate
Machine strength
Plan Details
The NDA 3-6 Day Plan routine by NiklasD.Andersen is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
PUSH - PULL - LEGS & CORE 3 days mimimum 6 days maximum Walking / Running when the time is right...
Any
Any
Any
PUSH
Est time: 119 min
19 exercises
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Cable Inner Chest Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Cable Rope Face Pull
Back
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Push-Up
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
DAY SKIP
Abs
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Smith Machine Incline Bench Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Barbell Military Press
Shoulders
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Dumbbell Bent-Over Raise
Shoulders
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Cable Lower Chest Raise
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Push-Up
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
