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Falling N2 Winter
Sport
Intermediate
None
Plan Details
The Falling N2 Winter routine by Cjennings2 is a 9 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Each muscle group hit twce in a eight day cycle. Strength Focus (lower reps, heavier weight) Hypertrophy Focus (moderate weight, higher volume
Routine detail
Day 1
Chest, Sholders & Bicepts ( Strength)
Est. 181 min
12 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Leverage Chest Press
4 Sets x 5,10,3,3 Reps
Machine Incline Chest Press
4 Sets x 6,5,4,4 Reps
Machine Shoulder Press
4 Sets x 6,5,4,4 Reps
Machine Deltoid Raise
3 Sets x 20,20,15 Reps
Machine Fly
3 Sets x 6,5,4 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 18 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20,15,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Day 2
Legs & Abs ( Hypertrophy)
Est. 240 min
10 exercises
Indoor Cycling
1 Set
Walking
1 Set
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Machine Seated Leg Curl
3 Sets x 18 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 18 Reps
Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 0,25,25 Reps
Crunch
3 Sets x 25 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Day 3
Back & Biceps (strength)
Est. 240 min
10 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Smith Machine Bent-Over Row
4 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Smith Machine Deadlift
6 Sets x 15,5,5,3,3,3 Reps
Smith Machine Shrug
4 Sets x 20 Reps
Machine Back Extension
3 Sets x 15,15,25 Reps
Preacher Curl Machine
4 Sets x 15,12,10,10 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16,16,13,13 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest, Sholders, & Tricepts ( Hypertrophy)
Est. 240 min
12 exercises
Indoor Cycling
1 Set
Walking
1 Set
Dumbbell Incline Bench Press
4 Sets x 10,17,15,12 Reps
Dumbbell Press (Close Grip)
4 Sets x 14,12,11,11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20,25,25 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20,15,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12,18,18 Reps
Day 6
Legs & Abs ( Strength)
Est. 162 min
8 exercises
Indoor Cycling
1 Set
Hack Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10,15,15 Reps
Machine Seated Calf Raise
3 Sets x 18 Reps
Machine Back Extension
3 Sets x 15,15,25 Reps
Barbell Glute Bridge
3 Sets x 18 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 18 Reps
Day 7
Back & Bicepts (Hypertrophy)
Est. 240 min
11 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Machine Assisted Pull-Up
4 Sets x 16,10,9,9 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Bicep Curl
4 Sets x 2,8,6,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16,16,13 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10,7,9 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,12,11 Reps
Dumbbell Seated Hammer Curl
3 Sets x 18 Reps
Day 8
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 9
Mental/ Health Day
Est. 240 min
8 exercises
Walking
1 Set
Pull-Up
1 Set x 18 Reps
Smith Machine Incline Bench Press
3 Sets x 18 Reps
Smith Machine Squat
3 Sets x 18 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 18 Reps
Dumbbell Seated Shoulder Press
3 Sets x 18 Reps
Sit-Up
3 Sets x 18 Reps
Indoor Cycling
1 Set
