Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
27 views3 pages

Nico Training Program

The document outlines a weekly muscle-building training program divided into five days, focusing on different muscle groups each day. Each workout includes specific exercises with recommended sets, repetitions, and rest periods, along with 20 minutes of moderate cardio. The program emphasizes a structured approach to strength training for legs, chest/abs, back, shoulders/abs, and arms.

Uploaded by

Nnana Zacharia Matjila
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
27 views3 pages

Nico Training Program

The document outlines a weekly muscle-building training program divided into five days, focusing on different muscle groups each day. Each workout includes specific exercises with recommended sets, repetitions, and rest periods, along with 20 minutes of moderate cardio. The program emphasizes a structured approach to strength training for legs, chest/abs, back, shoulders/abs, and arms.

Uploaded by

Nnana Zacharia Matjila
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Training Program:

Muscle Building

Monday - Legs:

Barbell Squat (4 x 8) - 2min rest


Leg Press (4 x 25) - 2min rest
Leg Curls (5 x 8) - 1min rest
Lunges (3 x 15) - 1min rest
Leg extensions (3 x 20) - 1min rest
Seated Calf Raise (5 x 12) - 1 min rest
Standing Calf Raise (3 x 20) - 1 min rest

20min cardio at moderate pace

Tuesday - Chest/Abs:

Barbell Bench Press (4 x 6) - 1 min rest


Incline Dumbbell Press (4 x 8) - 1min rest
Flat Dumbbell Flys (4 x 12) - 1min rest
Dumbbell Pullovers (4 x 15) - 1min rest
Pushups (3 x FAILURE) - 1 min rest
Cable Flys (4 x 12) - 1min rest
Leg raises off bench (3 x 25) - 30sec rest
Cable Crunches (3 x 15) - 30sec rest
Incline Sit Ups (3 x 20) - 30sec rest

20min cardio at moderate pace


Wednesday - Back:

Wide Grip Lateral Pulldown (4 x 15) - 1min rest


One Arm Dumbbell Row (4 x 10) - 1min rest
Reverse Grip Pulldowns (4 x 12) - 1min rest
Chest Supported Rows (4 x 8) - 1 min rest
Hyperextensions (4 x 20) - 1min rest
Dumbbell Side Bends (4 x 20) - 1min rest

20min cardio at moderate pace

Thursday - Shoulders/Abs:

Military Press (5 x 8) - 2min rest


Side Laterals (4 x 10) - 1min rest
Barbell Upright Rows (4 x 12) - 1min rest
Bent Over Laterals (5 x 12) - 1min rest
Dumbbell Frontal Raises (4 x12) - 1min rest
Straight Arm Pulldown (4 x 10) - 1min rest
Incline sit ups (3 x 30)

20min cardio at moderate pace

Friday:

Close Grip Bench Press (5 x 6) - 2min rest


Standing Barbell Curls (5 x 6) - 2min rest
Skull crushers (4 x 10) - 1min rest
Incline Dumbbell Curls (4 x10) - 1min rest
Tricep Cable Pressdown (3 x 15) - 1min rest
Dumbbell Concentration Curls (3 x 15) - 1min rest
Dumbbell Tricep Extension (4 x 10) - 1min rest
Hammer Curls (4 x 10) - 1min rest

20min cardio at moderate pace

You might also like