Winter Workout

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The following routine is for building muscle while losing weight. Most exercise days will be followed by cardio for fat burning.

Biceps & Triceps 9 exercises, 40 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 15s
Cable Dual Overhead Curl	3x8 reps	rest: 15s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 15s
Cable Tricep Kickback	3x8 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 15s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 15s
Dumbbell Seated Tricep Press	3x8 reps	rest: 15s
EZ Bar Curl	3x8 reps	rest: 15s
Tricep Push-Up	3x8 reps	rest: 60s

Legs & Ab's 6 exercises, 40 mins

Chest & Back 8 exercises, 47 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 15s
Cable Seated Row	3x12 reps	rest: 15s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 15s
Dumbbell Incline Fly	3x12 reps	rest: 30s
Dumbbell Bent-Over Row (Palm in)	3x12 reps	rest: 15s
Dumbbell Incline Bench Press	4x12 reps	rest: 15s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s

Shoulders & Ab's 10 exercises, 54 mins

Cable Internal Rotation	3x12 reps	rest: 15s
Dumbbell Front Raise	3x12 reps	rest: 15s
Dumbbell Seated Arnold Press	3x12 reps	rest: 15s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 15s
Dumbbell Shoulder Shrug	3x12 reps	rest: 15s
Cable Deltoid Raise	3x12 reps	rest: 15s
Sit-Up	3x12 reps	rest: 15s
Cable Kneeling Crunch	3x12 reps	rest: 15s
Plank	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s

Abs & Cardio 6 exercises, 1 hr 32 mins

Air Bike	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s