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dR0ck
Winter Soldier.
AUTOPLAYAUDIO TIP
General
Advanced
Machine strength
Plan Details
The Winter Soldier. routine by dR0ck is a 6 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
Kill it, everyone! Dropset/Rest-Pauses on all the sets....
Mon
Tue
Wed
Thu
Fri
Any
Chest/Arms.
Est time: 65 min
11 exercises
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Pullover
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Pullover
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Incline Hammer Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Shoulder Extension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
