Workout Routines

The Winter Warrior Workout Routine

Combat the winter blahs and keep your physique in optimal shape throughout the winter season with this warrior workout.

The Winter Warrior Workout Routine
Duration 6 days
Exercises 22
Equipment Yes

When you’re training in the wintertime, you don’t have the resource of the great outdoors at your disposal. You’ve also gotta fill out sweatshirts and long sleeves, rather than T-shirts and tanks. There’s no doubt that a bulk phase is in order to make it happen. The catch is, that you don’t want to add a ton of fat in the process, and when it comes to the family get-togethers, corporate events, and dinners out on the town—it can mean you’ll be throwing a lot of bad food down the hatch.

It’s truly a battle of the bulge during the winter season, but a true winter warrior can pull it off. If we think about going high-lactate for testosterone release and fat burn, with plenty of emphasis on the lower body for calorie burn, and sprinkle in a little low intensity cardio, we’ve got the formula for success.

 

Monday Back

Exercise 1

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
8 sets
8 reps
30 sec rest

Exercise 2

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
5 sets
-- reps
2 min rest
Ladder Sets - Perform 2 reps, rest 10 seconds, then perform 3 reps, rest 10 seconds, then 5 reps, then 10 reps.

Exercise 3

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
4 sets
15 (each arm) reps
90 sec rest

Exercise 4

Chest-Supported Flye
exercise image placeholder
4 sets
15 (each arm) reps
-- rest

Exercise 5

Treadmill Run
exercise image placeholder
-- sets
20 min reps
-- rest
High incline walk.

Tuesday Chest

Exercise 1

Smith Machine Bench Press You'll need: Smith Machine How to
Smith Machine Bench Press thumbnail
10 sets
10 reps
60 sec rest
Low incline.

Exercise 2A

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
10 reps
-- rest

Exercise 2B

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
4 sets
10 reps
90 sec rest

Exercise 3

TRX Pushup You'll need: TRX How to
TRX Pushup thumbnail
3 sets
To failure reps
As needed rest

Wednesday Legs: Hip Dominant

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
2, 3, 5, 10 reps
2-3 min rest
Ladder sets - Perform 2, 3, 5, 10 reps with 10 seconds rest in between for five rounds.

Exercise 2

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
6 sets
8 reps
2 min rest

Exercise 3

Barbell Hip Thrust with Bench You'll need: Barbell, Bench How to
Barbell Hip Thrust with Bench thumbnail
4 sets
15 reps
2 min rest

Thursday Outdoor Cardio

Exercise 1

Jog
exercise image placeholder
-- sets
30-40 min reps
-- rest

Friday Shoulders

Exercise 1

Military Press You'll need: Barbell How to
Military Press thumbnail
8 sets
8 reps
30 sec rest

Exercise 2

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
4 sets
2 min reps
-- rest
Ladder sets

Exercise 3A

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
12 reps
-- rest

Exercise 3B

Barbell High Pull You'll need: Barbell How to
Barbell High Pull thumbnail
4 sets
10 reps
2 min rest

Exercise 4

Treadmill Run
exercise image placeholder
-- sets
20 min reps
-- rest
High incline walk.

Saturday Legs: Knee Dominant

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
8 sets
8 reps
30-45 sec rest

Exercise 2A

Elevated Back-Foot Barbell Split Squat You'll need: Barbell, Box How to
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 2B

Glute-Ham Raise
Glute-Ham Raise thumbnail
4 sets
8 reps
2 min rest

Exercise 3

Leg Press How to
Leg Press thumbnail
5 sets
20 reps
2 min rest
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