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winter 2023
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The winter 2023 routine by Twparsons is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Upper/Lower 5-day
Routine detail
Mon
Chest, Shoulders, Arms
Est. 64 min
9 exercises
Dumbbell Bench Press
5 Sets x 12,10,8,6,4 Reps
Cable Mid Chest Crossover
2 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Dip
1 Set x 20 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Tue
Legs, Back, Abs
Est. 66 min
10 exercises
Stationary Bike
1 Set
Belt squat
4 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Smith Machine Bent-Over Row
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 20 Reps
Hack Calf Raise
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,6,6 Reps
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 10 Reps
Ab routine
1 Set
Wed
Chest, Shoulders, Arms
Est. 69 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 20 Reps
Dumbbell Seated Dublin Press
2 Sets x 20 Reps
Cable Tricep Kickback
2 Sets x 10 Reps
EZ Bar French Press
2 Sets x 15 Reps
Barbell Bicep Drag Curl
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Thu
Legs, Back, Abs
Est. 59 min
8 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Hack Calf Raise
2 Sets x 15 Reps
Leverage Machine High Row
5 Sets x 10,8,6,4,2 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 10,8,6 Reps
Ab routine
1 Set
Fri
Chest, Shoulders, Arms
Est. 82 min
11 exercises
Barbell Bench Press
10 Sets x 10,2,2,2,2,2,2,10,10,10 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
2 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Barbell Deadlift
6 Sets x 12 Reps
