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Nick & Tony 5-Day Routine

adedomenico83

Oct 23rd 2018

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Nick & Tony 5-Day Routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Wednesday
Thursday
Saturday
Sunday

Pull Day 10 exercises, 1 hr 5 mins

	Elliptical Training	1x8 reps	rest: 5s
	Machine Seated Row	3x10 reps	rest: 45s
	Machine Lat Pulldown	3x10 reps	rest: 45s
	Preacher Curl Machine	3x10 reps	rest: 45s
	Machine Reverse Fly	3x10 reps	rest: 45s
	Leverage Machine High Row	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s
	Machine Back Extension	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Elliptical Training	1x8 reps	rest: 10s

Leg Day 11 exercises, 1 hr 8 mins

	Elliptical Training	1x8 reps	rest: 5s
	Machine Leg Extension	3x10 reps	rest: 45s
	Machine Hip Abduction	3x10 reps	rest: 45s
	Machine Hip Adduction	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Machine Leg Press	3x10 reps	rest: 45s
	Machine Leg Curl (Prone)	3x10 reps	rest: 45s
	Machine Calf Raise	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Elliptical Training	1x8 reps	rest: 10s

Push day 10 exercises, 1 hr 4 mins

	Elliptical Training	1x8 reps	rest: 5s
	Machine Incline Chest Press	3x10 reps	rest: 45s
	Machine Shoulder Press	3x10 reps	rest: 45s
	Machine Tricep Extension	3x10 reps	rest: 45s
	Machine Fly	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Machine Bench Press	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Elliptical Training	1x8 reps	rest: 10s

Weekend pull/legs 11 exercises, 1 hr 9 mins

	Elliptical Training	1x8 reps	rest: 5s
	Machine Seated Row	3x10 reps	rest: 45s
	Preacher Curl Machine	3x10 reps	rest: 45s
	Machine Hip Abduction	3x10 reps	rest: 45s
	Machine Hip Adduction	3x10 reps	rest: 45s
	Machine Calf Raise	3x10 reps	rest: 45s
	Machine Lat Pulldown	3x10 reps	rest: 45s
	Machine Reverse Fly	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Elliptical Training	1x8 reps	rest: 10s

Weekend push/legs 11 exercises, 1 hr 10 mins

	Elliptical Training	1x8 reps	rest: 5s
	Machine Incline Chest Press	3x10 reps	rest: 45s
	Machine Shoulder Press	3x10 reps	rest: 45s
	Machine Leg Extension	3x10 reps	rest: 45s
	Machine Leg Curl (Prone)	3x10 reps	rest: 45s
	Machine Leg Press	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Machine Tricep Extension	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s
	Elliptical Training	1x8 reps	rest: 10s

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