Watch me destroy body in winter arc !

Get ready to transform your physique with the "Watch Me Destroy Body in Winter Arc!" program, a focused 1-week plan designed to push your limits over four intense training days. Each session targets key muscle groups with a mix of machine and free weight exercises, ensuring you build strength and definition in your chest, triceps, and shoulders. With expert-guided video demonstrations and a full gym setup, you'll maximize your effort and see results fast. Embrace the challenge and make this winter your season of transformation!

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Week 1

Dip (Assisted)

Chest Fly (Machine)

Chest Press (Machine)

Hammer Curl (Cable)

Lateral Raise Machine

Shoulder Press (Machine)

Tricep Extension (Machine)

Cable Crossover

Chest Fly (Cable)

Lying Pullover (Cable)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Dumbbell Bench Pullover

Overhead Tricep Extension (Cable)

Single Arm Overhead Tricep Extension

Tricep Kickback

Day 1 - Push Day (chest, tri)

Pull-Up (Assisted)

Chin-Up (Assisted)

Lat Pulldown

Back Extension

Underhand Lat Pulldown

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Bicep Curl (Machine)

T-Bar Row

Pullover (Machine)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Cable)

Seated Row (Cable)

Upright Row (Cable)

Shrug (Dumbbell)

Glute Bridge (Dumbbell)

Dumbbell Row

Y Raise (Dumbbell)

Y Raise

Hammer Curl

Pinwheel Curl

Concentration Curl

Bicep Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Day 2 - Push day (bak,bicep)

Leg Curl

Leg Extension

Leg Press

Hack Squat

Lying Leg Curl

Goblet Squat

Lunge (Dumbbell)

Step-Up (Weighted)

Deadlift (Dumbbell)

Front Squat (Dumbbell)

Sumo Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Box Jump

Pistol Squat

Day3 - Leg Day 

Mountain Climber

Rotating Plank

Plank

Side Plank

Bicycle Crunch

Knee Raise (Captain's Chair)

Sit Up

Abs Crunch (Weighted)

Decline Crunch (Weighted)

Side Bend (Dumbbell)

Hip Thrust (Dumbbell)

Day 4 - Ab day relax

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