Nicy1
General
Beginner
Dumbbell
Plan Details
The Nicy1 routine by nicy is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest/abs
Est. 62 min
9 exercises
Dipsmachine
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Own Triceps
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Tue
Legs
Est. 76 min
10 exercises
Machine Single-Leg Press
3 Sets x 9 Reps
Dumbbell Sumo Squat
4 Sets x 15 Reps
Cable Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Cable Abduction
3 Sets x 15 Reps
Cable Adduction
3 Sets x 15 Reps
Kickbacks
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Thu
Back
Est. 59 min
9 exercises
Klimmzug
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell seated low row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Seitheben
3 Sets x 12 Reps
Hyperextensions with weight plate
3 Sets x 15 Reps
Side Oblique Crunches
3 Sets x 25 Reps
Fri
Legs
Est. 70 min
9 exercises
Machine Single-Leg Press
3 Sets x 9 Reps
Dumbbell Sumo Squat
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Cable Abduction
3 Sets x 15 Reps
Cable Adduction
3 Sets x 15 Reps
Kickbacks
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
