5-Day Workout w/ Nicolas Iong
5-Day Workout with South Korean & Swiss 2x Men's Physique Europe Champ 2017
Day 1 - Chest:
Barbelll Bench Press / 4 Sets 10-12 Reps
Low-Incline Barball Bench Press / 3 Sets 10 Reps
Maschine Chest Press / 2 Sets 10 Reps
Cable Fly Lower Chest / 4 Sets 10 Reps
Cable Fly Upper Chest / 4 Sets 10 Reps
Maschine Fly / 4 Sets 10 Reps
Day 2 - Back
Bent-over Barbaell Deadlift / 5 Sets 10-12 Reps
Standing T-Bar Row / 4 Sets 10 Reps
Cable Pull-down / 4 Sets 10 Reps
Wide-Grip Seated Cable Row / 4 Sets 10 Reps
Straight Arm pulldown / 4 Sets 10 Reps
Day 3 - Shoulders
Maschine seated Press / 4 Sets 12 Reps
Side Lateral Shoulder dumbbell Raise / 4 Sets 10 Reps
Seated Bent over Rear Delt Raise / 4 Sets 10 Reps
Rear Delt Maschine Flyes / 4 Sets 10-12 Reps
Face Pull / 4 Sets 10-12 Reps
Day 4 - Arms
Biceps Curl Bar Ez / 4 Sets 12 Reps
Biceps Curl Incline Bench / 4 Sets 10 Reps
Dumbbell Hammer Curl / 4 Sets 10-12 Reps
Triceps Cable Rope Pushdown / 4 Sets 10 Reps
Cable Rope Overhead Triceps Extensions / 4 Sets 10-12 Reps
Cable Rope Triceps Pushdown / 4 Sets 12-12 Reps
Day 5 - Legs
Leg Press Maschine / 3 Sets 12 Reps
Leg Extensions / 3 Sets 12 Reps
Single Leg Extension / 2 Sets 12 Reps
Lying Leg Curls / 3 Sets 12 Reps
Calf Rasises / 4 Sets 12 Reps
Seated Calf Raises / 4 Sets 12 Reps
additional exercises - Abs Workout
Hanging Knee Raises / 3 Sets 15 Reps
Hanging Leg Raises / 3 Sets 15 Reps
Seated Bench Knee-ups / 4 Sets 12 Reps
Weighted Russian Twists / 4 Sets 12 Reps
Kneeling Cable / 4 Sets 12 Reps
Ab Roller Extensoins / 4 Sets 12 Reps
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