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Winter Soldier.
General
Advanced
Machine strength
Plan Details
The Winter Soldier. routine by dR0ck is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Kill it, everyone! Dropset/Rest-Pauses on all the sets.
Routine detail
Mon
Chest/Arms.
Est. 65 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Tue
Legs/Shoulders.
Est. 51 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Wed
Back/Arms.
Est. 58 min
10 exercises
T Bar Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Thu
Chest/Shoulders.
Est. 46 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Fri
Legs/Back.
Est. 52 min
9 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Abs.
Est. 31 min
3 exercises
Parallel Bar Leg Raise
4 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
