Get Better Workouts With Nicky

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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 x 3-4

3. Lateral pull downs

• 210lb x 10
• 225lb x 8
• 225lb x 8
• 240lb x 6
• 265lb x 3-5

4. Seated cable rows

• 175lb x 10
• 190lb x 8
• 190lb x 8
• 205lb x 6
• 205lb x 6

5. Rear delt fly machine

• 160lb x 10
• 160lb x 10
• 175lb x 8
• 175lb x 8
• 190lb x 4-6

6. Rope face pulls

• 87.5lb x 10
• 87.5lb x 10
• 87.5lb + free weights x 6-8
• 87.5lb + free weights x 6-8
• 87.5lb + free weights x 6-8

7. 4 sets each of chin ups and pulls up until failure

• 8 total sets of body weight until failure

8. Hammer curl inward and hammer curl normal standing

• 40lb dumbells x 10 x 4
• Superset

9. Drag Curls

• 15lb x 25 x 2-3

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 3-4

3. Incline Free Weight Chest Machine Press

• 180lb (2 plates each side) x  10
• 200lb x 8
• 200lb x 8
• 210lb x 6
• 230lb x 4-5

4. Decline Free weight Chest Machine Press

• 270lb x 8
• 270lb x 8
• 290lb x 6 
• 290lb x 6
• 300lb x 4

5. Chest Fly Machine

• 290lb x 10
• 290lb x 8
• 300lb x 6 
• 300lb x 6
• 300lb x 5

6. Standing cable fly (placed at top)

• 42.5lb x 10
• 42.5lb x 10
• 47.5lb x 8
• 47.5lb x 6-8

7. Standing cable fly (placed at bottom)

• 27.5lb x 10
• 27.5lb x 10
• 32.5 x 6-8
• 32.5 x 6-8

8. Dips

• 3 sets each until failure

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 x 6
• 6 plates and 25lb x 4

3. Leg Extension

• 150lb x 10
• 150lb x 10
• 165lb x 8
• 180lb x 6

4. Calf Raises - Sit down raises

• 1 plate each side x 25
• 1 plate x 25
• 1 plate + 10lb x 15
• 1 plate +10lb x 15

1. Shoulder Press

• 75lb x 10
• 75lb x 8
• 75lb x 8
• 80lb x 6
• 80lb x 6

2. Upright Row

• 110lb x 10 x 4

3. Lateral Raises

• 30lb x 10 x 4

4. Shrugs

• 100lb Dumbbell x 10 x 5

5. Shoulder Press Free Weight Machine

• 2 Plates x 10
• 2 Plates x 10
• 2 Plates + 10lb x 6-8
• 2 Plates + 15lb x 6
• 1 Plate x 25

6. Super Set Lateral Raises and Front Raises

• 15lb x 20 x 4

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 reps

3. Dumbbell Curls

• 40lb x 10 x 4

4. Tricep Rope Pull-Downs 

• 65lb x 10
• 65lb x 10
• 72.5lb x 8
• 72.5lb x 8

5. Drag Curls

• 15lb x 25 x 3

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