NF1 WORKOUT ROUTINE
3 Day Advanced Strength & Hypertrophy (Accessories)
Duration
30 Minutes
Target Muscle
Legs
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#2
Worlds Greatest Stretch
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#3
Inch Worm
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Barbell Bent Over Row
Muscle: Back
• Circuit: Knee Hug & Lower Body Strength Circuit
#7
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#8
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#9
Barbell Reverse Lunge
Muscle: Legs
#10
DB RDL
#11
DB Incline Bench Press
Muscle: Chest
• Circuit: DB Incline Bench Press & Clean High Pull Push-Pull Superset
#12
Clean High Pull
• Circuit: DB Incline Bench Press & Clean High Pull Push-Pull Superset
#13
DB Lateral Shoulder Raise
Muscle: Shoulders
• Circuit: DB Lateral Shoulder Raise & DB Front Shoulder Raise Superset
#14
DB Front Shoulder Raise
Muscle: Shoulders
• Circuit: DB Lateral Shoulder Raise & DB Front Shoulder Raise Superset
#15
DB Skullcrusher
• Circuit: DB Skullcrusher & DB Bicep Curl Superset
#16
DB Bicep Curl
Muscle: Arms
• Circuit: DB Skullcrusher & DB Bicep Curl Superset
