Nico la machine

**Nico la Machine** is a comprehensive 12-week workout program designed to build muscle and strength through a structured routine. With 36 sessions spread across the weeks, you'll engage in a variety of exercises, including barbell deadlifts, dumbbell bench presses, and lat pulldowns, all tailored for both beginner and intermediate lifters. Each workout lasts approximately 60 minutes, ensuring an efficient yet challenging training experience. Equip yourself with a full gym setup and get ready to transform your physique with this focused training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Cable)

Incline Curl (Dumbbell)

Dumbbell Bench Pullover

Bench Press (Dumbbell)

Leg Press (45 Degrees)

Barbell Row

One Arm Lateral Raise (Cable)

Face Pull

Back Extension (Weighted)

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