Winter Workout
Cutting
Intermediate
Dumbbell
Plan Details
The Winter Workout routine by brad2385 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Triceps, & Shoulders
Est. 128 min
17 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Tue
Cardio & Abs
Est. 211 min
19 exercises
Road Cycling
1 Set
Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Wood Chop
3 Sets x 12 Reps
In & Outs
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Seated Crunchy Frog
1 Set x 25 Reps
Crossed Leg/Wide Leg Sit-Ups
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Hip Rock "N" Raise
1 Set x 25 Reps
Pulse-Ups (Heels to Heaven)
1 Set x 25 Reps
Oblique Crunch
1 Set x 25 Reps
Weight Plate Russian Twist
1 Set x 25 Reps
Wed
Legs
Est. 110 min
13 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Thu
Cardio & Abs
Est. 240 min
20 exercises
Field Sports
1 Set
Road Cycling
1 Set
Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Wood Chop
3 Sets x 12 Reps
In & Outs
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Seated Crunchy Frog
1 Set x 25 Reps
Crossed Leg/Wide Leg Sit-Ups
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Hip Rock "N" Raise
1 Set x 25 Reps
Pulse-Ups (Heels to Heaven)
1 Set x 25 Reps
Oblique Crunch
1 Set x 25 Reps
Weight Plate Russian Twist
1 Set x 25 Reps
Fri
Back, Biceps & Forearms
Est. 129 min
19 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Pull-Up
1 Set x 25 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 25 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up (Close Grip)
1 Set x 25 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 25 Reps
Wrist Roller
4 Sets x 4 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Cardio & Abs
Est. 64 min
2 exercises
P90X Ab Ripper X
1 Set
Field Sports
1 Set
