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Papy Rey's Winter Body 2023
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Papy Rey's Winter Body 2023 routine by PapyRey is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Not matter what routine one start, one needs to follow a diet, DO NOT STOP eating, just have common sense and better proportions for your meals, one MUST eliminate the EXTRAS of SUGAR and SALT
Routine detail
Mon
Triceps, Biceps & Forearms
Est. 61 min
10 exercises
Dumbbell Tricep Extension
5 Sets x 5 Reps
Dumbbell Zottman Curl
5 Sets x 5 Reps
Dumbbell Rotational Bench Press
5 Sets x 5 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
5 Sets x 5 Reps
Dumbbell Alternating Reverse Curl
5 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 5 Reps
Cable Reverse Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Weight Plate Pinch
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Tue
ABS & Upper Legs
Est. 79 min
13 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Kettlebell Front Squat
5 Sets x 5 Reps
Barbell Seated Twist
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Hip Adduction
5 Sets x 5 Reps
Hanging Leg Raise
5 Sets x 5 Reps
Wed
Chest & Back
Est. 68 min
11 exercises
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Smith Machine Decline Bench Press (Reverse Grip)
5 Sets x 5 Reps
Smith Machine Decline Bench Press (Close Grip)
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Machine Seated Row
5 Sets x 5 Reps
Smith Machine Incline Bench Press (Reverse Grip)
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Barbell Pullover and Press
5 Sets x 5 Reps
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 5 Reps
Back Hyperextension
5 Sets x 5 Reps
Thu
Shoulder
Est. 68 min
11 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Dumbbell Rear Deltoid Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Barbell Bradford Rocky Press
5 Sets x 5 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Weight Plate Front Raise
5 Sets x 5 Reps
Dumbbell Dublin Press
5 Sets x 5 Reps
Kettlebell Alternating Shoulder Press
5 Sets x 5 Reps
Kettlebell Sumo High Pull
5 Sets x 5 Reps
Fri
Lower Legs
Est. 57 min
10 exercises
Cable Cross-Over
5 Sets x 5 Reps
Smith Machine Toe Raise
5 Sets x 5 Reps
Smith Machine Reverse Calf Raise
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Dumbbell Calf Raise
5 Sets x 5 Reps
Dumbbell Seated Calf Raise
5 Sets x 5 Reps
Calf Raise On A Dumbbell
5 Sets x 5 Reps
Cable Calf Raise
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Sat
ABS
Est. 59 min
10 exercises
Cable One-Arm Tricep Kickback (Reverse Grip)
5 Sets x 5 Reps
Cable Crunch
5 Sets x 5 Reps
Decline Reverse Crunch
5 Sets x 5 Reps
Hanging Knee Raise Rotation
5 Sets x 5 Reps
Hanging Leg Raise
5 Sets x 5 Reps
Kettlebell Leg Pass
5 Sets x 5 Reps
Roman Chair Rotational Knee Raise
5 Sets x 5 Reps
Dumbbell Wood Chop
5 Sets x 5 Reps
Alternating Reverse Hyper (Flat Bench)
5 Sets x 5 Reps
Cable Pallof Press with Rotation
5 Sets x 5 Reps
