Nanami Workout

Low sets and hypertrophy rep range will help gain muscle and strength, especially in compound exercises. Isolation exercises will help shaping the muscles more.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Chest Press (Machine)

Bench Press (Dumbbell)

Underhand Lat Pulldown

Chest Supported Row (Machine)

Upper A

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Knee Raise (Captain's Chair)

Legs B

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Seated Row (Cable)

Wide Grip Lat Pulldown

Upper B

Shoulder Press (Machine)

Face Pull

Hammer Curl (Dumbbell)

Skull Crusher (Dumbbell)

Arms B

Leg Press

Leg Curl

Cable Crunch

Legs A

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Arms A

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