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Get Better Workouts with Nicky

Monday

Back and Bi

Event Details

Monday

Back and Bi

1. Bent over dumbbell row

  • 100lb x 10
  • 105lb x 8
  • 110lb x 6-8
  • 110lb x 6-8
  • 115lb x 4-5

2. T-Bar Row Bent 

  • 180lb x 8
  • 180lb x 8
  • 180lb x 6-8
  • 190lb x 5-6
  • 205lb...

Event Details

Tuesday

Chest and Tri

Event Details

Tuesday

Chest and Tri

1. Bench Press 

  • 135lb x 10
  • 205lb x 8
  • 225lb x 6 
  • 245lb x 3-4
  • 265lb x 1-2

2. Incline Dumbbell Chest Press

  • 90lb x 8
  • 95lb x 6
  • 95lb x 6
  • 100lb x 3-5
  • 100lb x ...

Event Details

Wednesday

Legs

Event Details

Wednesday

Legs

1. Squat

  • 135lb x 10
  • 185lb x 6-8
  • 225lb x 4-6
  • 225lb x 4-6
  • 245lb x 2-3
  • 255lb 1-2

2. Leg Press

  • 4 plates (each side) x 10
  • 5 plates x 8
  • 5 plates x 8
  • 6 plates...

Event Details

Thursday

Shoulders

Event Details

Thursday

Shoulders

1. Shoulder Press

Friday

Arms

Event Details

Friday

Arms

1. Weighted Chin ups

  • 30-35lb dumbbell as many sets it takes to get to 60 reps

2. Weighted Dips

  • 25lb dumbbell as many sets it takes to get to 50...

Event Details

More Events

Saturday

Cardio

Event Details

Saturday

Cardio

  • +10k steps 
  • Bike, swim, sports, some type of physical activity, etc.

Sunday

Rest/Cardio

Event Details

Sunday

Rest/Cardio

  • +10k plus steps

Ab Workout

Aim to hit abs 3-5 times per week - use 3-4 of these variations each day

Event Details

Ab Workout

Aim to hit abs 3-5 times per week - use 3-4 of these variations each day

  • Weighted sit ups with medicine ball 3x25
  • Leg lifts 3x25
  • Toe touches with weighted medicine ball 3x20
  • Suit cases 3x30
  • Russian Twist with medicine...

Event Details

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