Winter arc 3

**Winter Arc 3** is a dynamic 4-week workout program designed to sculpt your physique through a blend of bodybuilding and powerbuilding techniques. With 12 training days packed into just one month, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Each session averages around 110 minutes, allowing for a comprehensive workout that balances intensity and volume, making it suitable for both novice and intermediate lifters. Embrace the challenge and transform your strength and aesthetics this winter!

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Week 1

Week 2

Week 3

Week 4

Hack Squat

Incline Bench Press (Smith Machine)

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Lat Pulldown

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Cable)

T-Bar Row

Lying Leg Curl

Reverse Wrist Curl (Barbell)

Squat (Barbell)

Floor Press (Barbell)

Chest Fly (Machine)

Bicep Curl (Barbell)

Lateral Raise (Cable)

Single Arm Iso Row

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