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Winter Workout
General
Beginner
Dumbbell
Plan Details
The Winter Workout routine by LeroyWalkerJr is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
The following routine is for building muscle while losing weight. Most exercise days will be followed by cardio for fat burning.
Routine detail
Mon
Biceps & Triceps
Est. 40 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Tue
Legs & Ab's
Est. 41 min
6 exercises
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Thu
Chest & Back
Est. 48 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Fri
Shoulders & Ab's
Est. 54 min
10 exercises
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Sat
Abs & Cardio
Est. 92 min
6 exercises
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Elliptical Training
1 Set
