Princess' Fall-Winter Arc
General
Intermediate
None
Plan Details
The Princess' Fall-Winter Arc routine by calvinyorkuy is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Monday - Upper
Est. 204 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,12,8 Reps
Dumbbell Shoulder Press
4 Sets x 12,8,8,8 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12,12,6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Tuesday - Lower
Est. 189 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Plank
1 Set
Plank with Shoulder Taps
1 Set x 8 Reps
Plank with Alternating Knee Drive
1 Set x 8 Reps
Step Machine
1 Set
Day 4
Thursday - Full Body
Est. 209 min
11 exercises
Dumbbell Clean & Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Step Machine
1 Set
