[Naomi]

Hi Chezelle,

Congratulations on your results! 😀

There are various ways you can do pullovers without a machine. In this video, Nicole demonstrates doing pullovers using a cable.

Regarding other exercises you may not be able to do using the exact equipment Nicole uses, you might find the following “My Gym Doesn’t Have” video segments helpful to get some ideas:

My Gym Doesn’t Have #1

My Gym Doesn’t Have #2

I hope this is helpful!

~ Naomi

[Naomi]

Thanks so much you guys, you are awesome! I am humbled, honored and privaledged to be a part of Nicole’s team. She has done more for me in the past five years to motivate, inspire and educate me than she’ll ever know. And now I get to be a part of her inspiration and knowledge “hub” helping to pass it along to you all.

~♡~
Naomi

[Naomi]

Christal,

I am so sorry, you are looking for the workout Nicole posted today: Workout #5, shoulders/abs/cardio.

Have a great workout! 🙂

~ Naomi

[Naomi]

Hi Christal,

Please click to see if this link works for you: https://nicolewilkins.com/forums/training/31-days-31-workouts-this-march/page/4/#post-7422

If not, I am so sorry you are having trouble getting to the workout. I am cutting and pasting the workout for you:

WORKOUT #2: SHOULDERS

– No cardio today. I had a photo shoot so my time was limited. That doesn’t mean you guys have to skip cardio 😉 Feel free to do whatever you feel like doing.

– Rest 45 seconds between sets

• Warmup
See a video of my shoulder warmup here

• Standing Military Press 5 sets x 20,15,12,10,8 reps

• Barbell Upright Row 4 sets x 15 reps

• Seated One-Arm Neutral Shoulder Press 4 sets x 15,15,12,10 reps

• Cable Front Raise w/Rope Attachment 4 sets x 15 reps

• One-Arm Cable Lateral Raise 4 sets x 15 reps

• Reverse Pec Dec 4 sets x 15, 15, 12, 12 reps

Have a great workout! 🙂

~ Naomi

[Author]

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