niggity
General
Beginner
Machine strength
Plan Details
The niggity routine by niggity_nige is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Back and Biceps
Est. 58 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Back Flys
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Any
Chest and Triceps
Est. 57 min
9 exercises
Push-Up
1 Set x 30 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Reverse Arnold Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Legs
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Any
Shoulders and Forearms
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Any
Calves and Abs
Est. 58 min
9 exercises
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
lower back machine side bends
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
