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Winter is Here
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Winter is Here routine by liebs1119 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest and Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Three Bench Dip
2 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 15 Reps
Mountain Climber
3 Sets x 10 Reps
Thu
Chest and Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Split Jump
3 Sets x 8 Reps
Any
Wednesday/Saturday Shoulders/legs/abs
Est. 0 min
6 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Broken Golf Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Medicine Ball half kneel chop
3 Sets x 8 Reps
Bird Dog knee to elbow
3 Sets x 8 Reps
Any
Tuesday/Friday Biceps/Lats/Abs
Est. 0 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Medicine ball hollow overhead plus lower crunch
1 Set x 10 Reps
Medicine ball rollout
1 Set x 10 Reps
Medicine Ball full plank Spider-Man
1 Set x 10 Reps
Medicine ball hollow overhead plus lower crunch
1 Set x 10 Reps
