Nibens class Program
Nibens class Program
Workout
Full Body 1 :
Squat and Overheadpress
Exersise
Back squat
Back squat
Dumbell press
Hip Thrusts
Incline Dumbell Row
Hammer curl
Workout
Full Body 2 :
Exersise
Deadlift
Bench Press
Bench Press
Deadlift and Bench Press
Hip Abduction
Pull up(Weight if needed)
Standing Calf Raise
Week 1
Warm up working sets Reps
4
1
5
0
2
8
2
4
8=12
1
3
8=10
1
3
12=15
0
3
10=12
1RM%
75-80%
70 %
N/A
N/A
N/A
N/A
RPE
7,5
N/A
8
7
9
10
Rest
3-4Min
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
Warm up working sets Reps
1RM%
RPE
4
3
4
80 %
N/A
4
1
3
82.5-87.5% 8,5
4
1
3
82.5-87.5% 8,5
0
3
15=20
N/A
9
2
3
5=8
N/A
8
1
3
8=10
N/A
9
Rest
3-5Min
4-5Min
4-5Min
1-2Min
3-4Min
2-3Min
Rest Day
Workout
Full Body 3 :
Squat and Press
Workout
Full Body 4 :
Deadlift and Bench Press
Workout
Skuldre og Armer
Exersise
Back squat
dumbell chestpress
Abs
Lat Pull-Over
Incline Dumbell Curl
Face pull
Warm up working sets Reps
4
3
4
2
3
8
1
3
8=12
1
3
12=15
1
3
12=15
1
3
10=15
1RM%
80 %
N/A
N/A
N/A
N/A
N/A
RPE
N/A
8
9
8
9
10
Rest
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
Exersise
Pause Deadlift
Pause Bench press
BackRowCable
Leg curl
Tri-ceps Pulldown
Warm up working sets
4
4
3
3
1
3
0
3
1
3
Reps
2
5
10
6=8
8=12
1RM%
75 %
75 %
N/A
N/A
N/A
RPE
N/A
N/A
7
8
9
Rest
3-4 MIN
2-3 MIN
2-3 MIN
2-3 MIN
1-2 MIN
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
Reps
6=8
8=12
8=12
8=12
5=8
8=12
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
RPE
8
9
9
8
8
10
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
8=12
8=12
8=12
N/A
N/A
N/A
9
9
8
1-2Min
2-3Min
1-2Min
A2.Close grip benk press
0
3
Rest Day
Workout
Chest and Back
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Nibens class Program
Week 2
Warm up working sets
4
4
0
4
0
3
0
3
2
3
0
4
0
1
0
4
4
2
Nibens class Program
Workout
Skuldre og Armer
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
A2.Close grip benk press
Workout
Legs Quads
Exersise
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
0
3
Warm up working sets
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
Seated calf
Legpress
Leg curl
Leg extensions
Standing calf raise
4
1
1
0
0
1
4
3
3
3
3
3
3=8
10=15
8=12
8=12
8=12
8=15
75 %
N/A
N/A
N/A
N/A
N/A
8
8
8
9
10
9
3-4Min
1-2Min
3-4Min
2-3Min
1-2Min
1-2Min
Reps
6=8
8=12
8=12
8=12
5=8
8=12
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
RPE
8
9
9
8
8
10
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
8=12
8=12
8=12
N/A
N/A
N/A
9
9
8
1-2Min
2-3Min
1-2Min
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
RPE
N/A
N/A
10
9
8
9
7
Rest
1Min
4-5Min
1-2Min
1-2Min
3-4Min
2-3Min
1-2Min
Rest Day
Workout
Chest and Back
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Workout
Skuldre og Armer
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
A2.Close grip benk press
Workout
Legs Hamstring
Exersise
Leg curl Warm up
Deadlift or Romanian
Leg extensions
Standing calf raise
Legpress
Leg curl
Hip Thrusts
Warm up working sets
4
4
0
4
0
3
0
3
2
3
0
4
0
1
0
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
0
3
Warm up working sets Reps
1RM%
2
0
8=12
N/A
4
3 3 (Roman8=10)80 %
0
3
8=12
N/A
1
3
8=15
N/A
1
3
8=12
N/A
0
3
8=12
N/A
1
3
8=10
N/A
Rest Day
Week 3
Nibens class Program
4
4
2
Nibens class Program
Workout
Full Body 1 :
Squat and Overheadpress
Exersise
Back squat
Back squat
Dumbell press
Hip Thrusts
Incline Dumbell Row
Hammer curl
Workout
Full Body 2 :
Exersise
Deadlift
Bench Press
Bench Press
Deadlift and Bench Press
Hip Abduction
Pull up(Weight if needed)
Standing Calf Raise
Warm up working sets Reps
1RM%
RPE
4
1
8
72.5-77.5% 8,5
0
2
6
75 %
N/A
2
4
8=12
N/A
8
1
3
8=10
N/A
7
1
3
12=15
N/A
9
0
3
10=12
N/A
10
Rest
4-5Min
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
Warm up working sets Reps
4
4
2
4
1
6
4
2
8
0
3
15=20
2
3
5=8
1
3
8=10
1RM%
85 %
75-80%
72.5%
N/A
N/A
N/A
RPE
N/A
8,5
N/A
9
8
9
Rest
3-5Min
4-5Min
2-3Min
1-2Min
3-4Min
2-3Min
Rest Day
Workout
Full Body 3 :
Squat and Press
Workout
Full Body 4 :
Deadlift and Bench Press
Workout
Skuldre og Armer
Exersise
Back squat
Dumbell chestpress
Abs
Lat Pull-Over
Incline Dumbell Curl
Face pull
Warm up working sets Reps
4
4
4
2
3
8
1
3
8=12
1
3
12=15
1
3
12=15
1
3
10=15
1RM%
80 %
N/A
N/A
N/A
N/A
N/A
RPE
N/A
8
9
8
9
10
Rest
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
Exersise
Pause Deadlift
Pause Bench press
BackRowCable
Leg curl
Tri-ceps Pulldown
Warm up working sets
4
4
3
3
1
3
0
3
1
3
Reps
2
5
10
6=8
8=12
1RM%
77.5%
75 %
N/A
N/A
N/A
RPE
N/A
N/A
7
8
9
Rest
3-4 MIN
2-3 MIN
2-3 MIN
2-3 MIN
1-2 MIN
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
Reps
6=8
8=12
8=12
8=12
5=8
1RM%
77.5%
N/A
N/A
N/A
N/A
RPE
N/A
9
9
8
8
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
8=12
N/A
10
2-3Min
8=12
8=12
8=12
Reps
8=12
8=12
N/A
N/A
N/A
1RM%
N/A
N/A
9
9
8
RPE
8
8
1-2Min
2-3Min
1-2Min
Rest
2-3Min
1-2Min
A2.Close grip benk press
0
3
Rest Day
Workout
Chest and Back
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
Workout
One arm lat pulldown
Incline Row
Lat pullover
Exersise
Shoulder press
Rear delt fly
Nibens
Program
Skuldre ogclass
Armer
Week 4
Warm up working sets
4
4
0
4
0
3
0
3
2
3
0
4
0
4
1
4
0
2
Warm up working sets
2
3
1
4
Nibens class Program
Skuldre og Armer
Workout
Legs Quads
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
1
1
0
0
1
1
3
3
3
3-Drop
4
3
8=12
8=12
8=12
8=12
8=12
8=12
N/A
N/A
N/A
N/A
N/A
N/A
8
9
9
10
9
10
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Reps
1RM%
RPE
Rest
Exersise
Warm up working sets
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
Seated calf
Legpress
Leg curl
Leg extensions
Standing calf raise
4
1
1
0
0
1
3
3
3
3
3
3
6
10=15
8=12
8=12
8=12
8=15
75 %
N/A
N/A
N/A
N/A
N/A
8
8
8
9
10
9
3-4Min
1-2Min
3-4Min
2-3Min
1-2Min
1-2Min
Reps
6=8
8=12
8=12
8=12
5=8
1RM%
77.5%
N/A
N/A
N/A
N/A
RPE
N/A
9
9
8
8
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
Incline Row
Lat pullover
0
1
0
4
4
2
8=12
8=12
8=12
N/A
N/A
N/A
9
9
8
1-2Min
2-3Min
1-2Min
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
RPE
N/A
N/A
10
9
8
9
7
Rest
1Min
4-5Min
1-2Min
1-2Min
3-4Min
2-3Min
1-2Min
Week 5
Warm up working sets Reps
1RM%
RPE
4
1
3
82.5-87.5% 8,5
0
2
4
80 %
N/A
2
4
8=12
N/A
8
1
3
8=10
N/A
7
1
3
12=15
N/A
9
0
3
10=12
N/A
10
Warm up working sets Reps
1RM%
RPE
4
3
3
85 %
N/A
Rest
4-5Min
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
Rest
3-5Min
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
A2.Close grip benk press
Workout
Legs Hamstring
Warm up working sets
4
4
0
4
0
3
0
3
2
3
Exersise
Leg curl Warm up
Deadlift or Romanian
Leg extensions
Standing calf raise
Legpress
Leg curl
Hip Thrusts
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
0
3
Warm up working sets Reps
1RM%
2
0
8=12
N/A
4
3 3 (Roman8=10)80 %
0
3
8=12
N/A
1
3
8=15
N/A
1
3
8=12
N/A
0
3
8=12
N/A
1
3
8=10
N/A
Rest Day
Workout
Full Body 1 :
Squat and Overheadpress
Workout
Full Body 2 :
Exersise
Back squat
Back squat
Dumbell press
Hip Thrusts
Incline Dumbell Row
Hammer curl
Exersise
Deadlift
Nibens class Program
Nibens class Program
Bench Press
Bench Press
Deadlift and Bench Press
Hip Abduction or Ass
Pull up(Weight if needed)
Standing Calf Raise
4
4
0
2
1
1
3
3
3
3
4
82.5-87.5%
9
6
80 %
N/A
15=20
N/A
9
5=8
N/A
8
8=10
N/A
9
4-5Min
2-3Min
1-2Min
3-4Min
2-3Min
Rest Day
Workout
Full Body 3 :
Squat and Press
Workout
Full Body 4 :
Deadlift and Bench Press
Workout
Skuldre og Armer
Exersise
Back squat
dumbell chestpress
Abs
Lat Pull-Over
Incline Dumbell Curl
Face pull
Exersise
Pause Deadlift
Pause Bench press
BackRowCable
Leg curl
Tri-ceps Pulldown
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
A2.Close grip benk press
Warm up working sets Reps
4
3
6
2
3
8
1
3
8=12
1
3
12=15
1
3
12=15
1
3
10=15
Warm up working sets Reps
4
4
2
3
3
6
1
3
10
0
3
6=8
1
3
8=12
Warm up working sets Reps
2
3
8=12
1
4
8=12
1
3
8=12
1
3
8=12
0
3
8=12
0
3-Drop
8=12
1
4
8=12
1
3
8=12
0
3
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
1RM%
82.5%
75 %
N/A
N/A
N/A
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
N/A
8
9
8
9
10
RPE
N/A
N/A
7
8
9
RPE
8
8
8
9
9
10
9
10
Rest
3-4Min
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
Rest
3-4 MIN
2-3 MIN
2-3 MIN
2-3 MIN
1-2 MIN
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
Reps
6=8
8=12
8=12
8=12
5=8
8=12
8=12
8=12
8=12
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
80 %
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
N/A
9
9
8
8
10
9
9
8
RPE
8
8
8
9
9
10
9
10
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
1-2Min
2-3Min
1-2Min
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
Reps
1RM%
RPE
Rest
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
A2.Close grip benk press
Workout
Legs Quads
Exersise
Week 6
Warm up working sets
4
4
0
4
0
3
0
3
2
3
0
4
0
4
1
4
0
2
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
0
3
Warm up working sets
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
Seated calf
Legpress
Leg curl
4
1
1
0
3
3
3
3
6
10=15
8=12
8=12
77.5%
N/A
N/A
N/A
8
8
8
9
3-4Min
1-2Min
3-4Min
2-3Min
Nibens class Program
Legs Quads
Nibens
class Program
Leg extensions
Standing calf raise
0
1
3
3
8=12
8=15
N/A
N/A
10
9
1-2Min
1-2Min
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Warm up working sets
4
4
0
4
0
3
0
3
2
3
0
4
0
4
1
4
0
2
Reps
6=8
8=12
8=12
8=12
5=8
8=12
8=12
8=12
8=12
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
9
9
8
8
10
9
9
8
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
1-2Min
2-3Min
1-2Min
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
A1.Skullcrushers
Warm up working sets
2
3
1
4
1
3
1
3
0
3
0
3-Drop
1
4
1
3
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
8
8
8
9
9
10
9
10
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
8=12
N/A
10
1-2Min
RPE
N/A
N/A
10
9
8
9
7
Rest
1Min
4-5Min
1-2Min
1-2Min
3-4Min
2-3Min
1-2Min
A2.Close grip benk press
Workout
Legs Hamstring
Exersise
Leg curl Warm up
Deadlift or Romanian
Leg extensions
Standing calf raise
Legpress
Leg curl
Hip Thrusts
0
3
Warm up working sets Reps
1RM%
2
0
8=12
N/A
4
3 3 (Roman8=10)85 %
0
3
8=12
N/A
1
3
8=15
N/A
1
3
8=12
N/A
0
3
8=12
N/A
1
3
8=10
N/A
Rest Day
Week 7
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Semi-Deload
Warm up working sets
4
2
0
3
0
2
0
2
2
2
0
3
0
3
1
3
0
2
Reps
7
8=12
8=12
8=12
5=8
8=12
8=12
8=12
8=12
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
N/A
7
7
8
6
8
7
7
7
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
1-2Min
2-3Min
1-2Min
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
Warm up working sets
2
3
1
3
1
2
1
2
0
2
0
2
1
3
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
7
7
7
7
8
8
8
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
Nibens class Program
Skuldre og Armer
Nibens class Program
Skullcrushers
Workout
Legs Quads
Exersise
1
3
Warm up working sets
8=12
N/A
8
1-2Min
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
Seated calf
Legpress
Leg curl
Leg extensions
Standing calf raise
4
1
1
0
0
1
3
2
2
2
2
3
6
10=15
8=12
8=12
8=12
8=15
72.5%
N/A
N/A
N/A
N/A
N/A
N/A
8
7
7
8
8
3-4Min
1-2Min
3-4Min
2-3Min
1-2Min
1-2Min
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Bench press
Incline Fly
Pec Fly
Incline DumbellPress
Pull up(Weight if needed)
Row (helst maskin)
One arm lat pulldown
Incline Row
Lat pullover
Warm up working sets
4
2
0
3
0
2
0
2
2
2
0
3
0
3
1
3
0
2
Reps
7
8=12
8=12
8=12
5=8
8=12
8=12
8=12
8=12
1RM%
77.5%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
N/A
7
7
8
6
8
7
7
7
Rest
3-4Min
1-2Min
1-2Min
2-3Min
3-4Min
2-3Min
1-2Min
2-3Min
1-2Min
Exersise
Shoulder press
Rear delt fly
Lateral raise
Incline Dumbell Curl
Hammer curls
Normal curls på kabel
Triceps pushdowns
Skullcrushers
Warm up working sets
2
3
1
3
1
2
1
2
0
2
0
2
1
3
1
3
Reps
8=12
8=12
8=12
8=12
8=12
8=12
8=12
8=12
1RM%
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
RPE
7
7
7
7
8
8
8
8
Rest
2-3Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
1-2Min
2 Rest Days
Week 7
Coming Soon!!
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program
Nibens class Program