Winter Warm up!
General
Advanced
Machine strength
Plan Details
The Winter Warm up! routine by AbbeyKirwen is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs + Cardio
Est. 71 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Standing Cable Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Step Machine
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 12
Chest and Tris + Cardio
Est. 61 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Running
1 Set
Day 13
Back and Bi + Cardio
Est. 60 min
7 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Indoor Cycling
1 Set
Machine Seated Row
3 Sets x 8 Reps
Day 14
Shoulders and Tris + Cardio
Est. 62 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Running
1 Set
Day 15
Legs
Est. 44 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 18
Chest and Tris
Est. 52 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 19
Back and Bis
Est. 45 min
6 exercises
Barbell Good Morning
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 20
Shoulder and Tris
Est. 59 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
1 Set x 8 Reps
Dip
3 Sets x 8 Reps
