Winter of Flem
General
Beginner
Machine strength
Plan Details
The Winter of Flem routine by colinjfleming is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Fri
Chest & Biceps
Est. 0 min
8 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sat
Back & Abs
Est. 0 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Sun
Shoulders & Triceps
Est. 0 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
