Nick's 3 months to success

Workout Name : Nick's 3 months to success

Shared By : Niclad1991

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 7 / 2628

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Description

I wanted to come up with a routine that focuses on 1-2 body areas at a time incorporating cardio and HIIT to build lean muscle and shred that unwanted fat.

I recommend 4 sets of 15,12,10 and 8 for each workout starting with a lower weight on the first set and upping the weight at each set.

I recommend 1 day either weekly or fortnightly to attend a 15-45 minute Class or perform Cardio and get them HIIT's in to burn them extra calories to shred fat whilst resting your muscles.

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Day 1 Chest, Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 15 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 15 4 Progress Chart

Chest

Machine Fly Machine Fly 30 sec 15 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 15 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 30 sec 15 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 15 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 15 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 30 sec 15 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 15 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 15 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 15 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 15 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 15 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 2 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 15 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 15 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 15 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 15 4 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 30 sec 15 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 15 4 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 15 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 15 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 15 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 30 sec 15 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 3 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 12 4 Progress Chart

Glutes

Hip Adduction Hip Adduction 30 sec 12 4 Progress Chart

Lower Legs

Cable One Leg Kickback Cable One Leg Kickback 30 sec 12 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 30 sec 12 4 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 12 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 12 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 12 4 Progress Chart

Cardio

Rowing Rowing 30 min - - Progress Chart