Winter Muscle Builder
General
Intermediate
Machine strength
Plan Details
The Winter Muscle Builder routine by ink.ng is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
work in rest days as your body needs dont overtrain and be aware of what you eat. Use whatever cardio works best foe yoyr body. for me its steady state low impact cardio.
Routine detail
Day 1
push day
Est. 153 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Walking
1 Set
Day 2
pull day
Est. 133 min
12 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Walking
1 Set
Day 3
legs/abs
Est. 138 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Walking
1 Set
