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Winter 2015 Routine
Bulking
Advanced
Barbell
Plan Details
The Winter 2015 Routine routine by deb5153 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Designed to clean bulk for winter 2015
Routine detail
Day 1
Chest/Back
Est. 170 min
12 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Shoulder/Biceps/Triceps
Est. 147 min
16 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 12 Reps
Day 3
Legs/Chest/Back
Est. 100 min
13 exercises
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 4
Biceps/Triceps/Shoulders
Est. 99 min
12 exercises
Barbell Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Dublin Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
