perhansen17
winter program.
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General
Intermediate
Machine strength
Plan Details
The winter program. routine by perhansen17 is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
lean bulk, gain muscle. with alittle FST-7...
Day 1
Day 2
Day 3
Day 4
Chest and straight abs.
Est time: 121 min
14 exercises
Dumbbell Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lower Chest Raise
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
7
Reps
12
Interval
00:00
Rest Time
00:30
Smith Machine Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Sit-Up
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Dragon Flag
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Parallel Bar Leg Raise
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
1
Interval
00:00
Rest Time
01:00
Cable Reverse Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Inner Chest Press
Chest
Sets
6
Reps
8
Interval
00:00
Rest Time
01:00
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