winter program.
General
Intermediate
Machine strength
Plan Details
The winter program. routine by perhansen17 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
lean bulk, gain muscle. with alittle FST-7
Routine detail
Day 1
Chest and straight abs.
Est. 121 min
14 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Machine Inner Chest Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 25 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dragon Flag
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
Plank
3 Sets
Day 2
Back + calf.
Est. 140 min
19 exercises
Cable Seated Row
7 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12,10,8 Reps
T Bar Row
3 Sets x 12,12,10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12,12,10 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Chin-Up (Mixed Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
7 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
7 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
7 Sets x 10 Reps
Day 3
Shoulder, biceps and triceps.
Est. 219 min
31 exercises
Barbell Upright Row
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
7 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
ez barbell 100's
1 Set x 100 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 14 Reps
Weighted Tricep Dip
3 Sets x 12,10,8 Reps
ez barbell triceps extension 100's
1 Set x 100 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 4
Legs and side abs.
Est. 138 min
20 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Barbell Bench Squat
3 Sets x 12,10,8 Reps
Barbell Clean Deadlift
3 Sets x 12,10,8 Reps
Machine Leg Press
7 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
7 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20,16,16 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
smith lying hamstring
4 Sets x 12 Reps
kettlebell turkish get ups
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
