The Essentials by Jeff Nippard

For those who wants a quick lift and don't have enough time in the gym.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hack Squat

Seated Hamstring Curl

Chest Supported Row (Machine)

45 Degree Incline DB Press

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Cable Crunch

Full Body

Flat Dumbbell Press

2-Grip Lat Pulldown

Seated Shoulder Press (Dumbbell)

Ez-Bar Skull Crusher

Bicep Curl (EZ Bar)

Upper

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Calf Raise (Leg Press)

Lower

Incline Bench Press (Smith Machine)

Single-Leg Leg Press

Pendlay Row

Leg Curl

Preacher Curl (Dumbbell)

High-Cable Lateral Raise

Hanging Leg Raise

Dip (Weighted)

Neutral Grip Seated Cable Row

Shoulder Press (Machine)

French Press

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Abs Crunch (Machine)

Single Arm Row (Dumbbell)

Modified Zottman Curl

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Walking Lunge (Dumbbell)

Abs Crunch (Weighted)

0 reviews for The Essentials by Jeff Nippard