Workout Routine

Free

Nico 2026 Summer

by nicomallourides

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1 // Chest-Shoulder Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

bench press

2×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

incline bench press

2×10

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Cable Chest Fly

2×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

seated shoulder press

2×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

lateral raise

2×10

Day 2 // Back Day

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec

t-bar row

2×10

Lat Row (Machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Lat Row (Machine)

2×10

Bench Chest-Down Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec

Bench Chest-Down Row

2×10

Straight Arm Cable Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Straight Arm Cable Pulldown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

face pull

3×12

Day 3 // Arm Day

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec

seated incline curl

2×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec

preacher curl

2×10

Cable Curl Single Arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec

Cable Curl Single Arm

2×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec

skull crushers

2×8

Single Arm Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec

Single Arm Cable Pushdown

2×10

Tricep Overhead Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec

Tricep Overhead Extension

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec

cable lateral raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec

rear delt fly

3×10

Day 4 // Leg Day

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

leg press

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

leg extension

2×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec

leg curl

2×10

Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec

Abductor

2×12

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec

Adductor

2×12

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec

Seated Calf Raise

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

calf raise

2×12