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Winter Bulk
General
Beginner
Dumbbell
Plan Details
The Winter Bulk routine by NextSignal is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Bicep
Est. 111 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Front Raise Pullover
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Day 2
Back and Tricep
Est. 97 min
10 exercises
Pull-Up
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Day 3
Cardio
Est. 33 min
7 exercises
Crunch
3 Sets
Hanging Leg Raise
3 Sets
Leg Raise
3 Sets
Cross Body Crunch
3 Sets
Decline Crunch
3 Sets
Parallel Bar Hip Raise
3 Sets
Leg Pull-In
3 Sets
Day 4
Shoulders
Est. 68 min
7 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Day 5
Legs
Est. 105 min
6 exercises
Machine Leg Curl (Prone)
12 Sets x 4 Reps
Machine Leg Extension
12 Sets x 4 Reps
Barbell Romanian Deadlift
12 Sets x 4 Reps
Machine Leg Press
12 Sets x 4 Reps
Barbell Lunge
12 Sets x 4 Reps
Machine Calf Raise
12 Sets x 4 Reps
