Nikola
General
Beginner
Machine strength
Plan Details
The Nikola routine by vsaldjiev is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1
Est. 78 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Any
Day 2
Est. 67 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Any
Day 3
Est. 74 min
8 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
