Winter Arc ?? - JEFIT

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Winter Arc ?? - JEFIT

Winter Arc ?? banner

Winter Arc ??

AUTOPLAY

Bulking

Advanced

Dumbbell

Plan Details

The Winter Arc ?? routine by martintopg is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Chest Shoulders Tricep

Est. 51 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 10 Reps

Skull Crushers Demonstration

Skull Crushers

4 Sets x 8 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 10 Reps

Reverse Hand Pushup Demonstration

Reverse Hand Pushup

3 Sets x 10 Reps

Tricep Overhead Extension Demonstration

Tricep Overhead Extension

4 Sets x 10 Reps

Day 2

Back & Bicep

Est. 38 min

6 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Lat Exercise Demonstration

Lat Exercise

4 Sets x 20 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

4 Sets x 10 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Day 3

Leg

Est. 41 min

6 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

4 Sets x 10 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Day 4

Chest & Back

Est. 42 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 10 Reps

Dumbbell Alternating Bent-Over Reverse Fly Demonstration

Dumbbell Alternating Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Day 5

Arms & Shoulders

Est. 37 min

7 exercises

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

3LVL Hammer Curl Demonstration

3LVL Hammer Curl

3 Sets x 10 Reps

ISO Curl Demonstration

ISO Curl

3 Sets x 10 Reps

Wide Curl Demonstration

Wide Curl

3 Sets x 10 Reps

Day 6

Leg

Est. 41 min

6 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

4 Sets x 10 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Day 7

Est. 0 min

0 exercises

This day is empty