Papy Rey's Winter Body 2023 - JEFIT

Papy Rey's Winter Body 2023 - JEFIT

Papy Rey's Winter Body 2023 banner

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 Demonstration

Dumbbell Tricep Extension

5 Sets x 5 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

5 Sets x 5 Reps

Dumbbell Rotational Bench Press Demonstration

Dumbbell Rotational Bench Press

5 Sets x 5 Reps

Dumbbell Lunge with Bicep Curl Bowling Motion Demonstration

Dumbbell Lunge with Bicep Curl Bowling Motion

5 Sets x 5 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

5 Sets x 5 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

5 Sets x 5 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

5 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 5 Reps

Tue

ABS & Upper Legs

Est. 79 min

13 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 5 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

5 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 5 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

5 Sets x 5 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 5 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

5 Sets x 5 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 5 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 5 Reps

Wed

Chest & Back

Est. 68 min

11 exercises

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

5 Sets x 5 Reps

Smith Machine Decline Bench Press (Reverse Grip) Demonstration

Smith Machine Decline Bench Press (Reverse Grip)

5 Sets x 5 Reps

Smith Machine Decline Bench Press (Close Grip) Demonstration

Smith Machine Decline Bench Press (Close Grip)

5 Sets x 5 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 5 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 5 Reps

Smith Machine Incline Bench Press (Reverse Grip) Demonstration

Smith Machine Incline Bench Press (Reverse Grip)

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Barbell Pullover and Press Demonstration

Barbell Pullover and Press

5 Sets x 5 Reps

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)

5 Sets x 5 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 5 Reps

Thu

Shoulder

Est. 68 min

11 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 5 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 5 Reps

Barbell Bradford Rocky Press Demonstration

Barbell Bradford Rocky Press

5 Sets x 5 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 5 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

5 Sets x 5 Reps

Dumbbell Dublin Press Demonstration

Dumbbell Dublin Press

5 Sets x 5 Reps

Kettlebell Alternating Shoulder Press Demonstration

Kettlebell Alternating Shoulder Press

5 Sets x 5 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

5 Sets x 5 Reps

Fri

Lower Legs

Est. 57 min

10 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

5 Sets x 5 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 5 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 5 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 5 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 5 Reps

Calf Raise On A Dumbbell Demonstration

Calf Raise On A Dumbbell

5 Sets x 5 Reps

Cable Calf Raise Demonstration

Cable Calf Raise

5 Sets x 5 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 5 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 5 Reps

Sat

ABS

Est. 59 min

10 exercises

Cable One-Arm Tricep Kickback (Reverse Grip) Demonstration

Cable One-Arm Tricep Kickback (Reverse Grip)

5 Sets x 5 Reps

Cable Crunch Demonstration

Cable Crunch

5 Sets x 5 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

5 Sets x 5 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 5 Reps

Kettlebell Leg Pass Demonstration

Kettlebell Leg Pass

5 Sets x 5 Reps

Roman Chair Rotational Knee Raise Demonstration

Roman Chair Rotational Knee Raise

5 Sets x 5 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

5 Sets x 5 Reps

Alternating Reverse Hyper (Flat Bench) Demonstration

Alternating Reverse Hyper (Flat Bench)

5 Sets x 5 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

5 Sets x 5 Reps