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Bulking Winter 2016
Bulking
Intermediate
Body
Plan Details
The Bulking Winter 2016 routine by lndilpi is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
To focus on muscle mass, hitting each group twice a week, abs each day. Choose a weight that allow you to do 3 sets of 8 reps with a good form. You should feel exhausted at the last rep. If not doas much as you can and next time increase your weight by 5lb or 5%. Aim max 12 sets per muscles groupand keep your workout to 60 minutes approx. Cardio, stretch and abs could be done at the beginning or at the end. You may substitute similar exercice according to gym machines availability. Take 3-4 days off every 6 weeks, 7 days off every 12 weeks. IMPORTANT: if the exercice is done without good form, reduce weight. Form is the key, avoid cheating. Good workout!
Routine detail
Day 1
day 1 - leg day - freeweight
Est. 83 min
13 exercises
World's Greatest Stretch
2 Sets x 10 Reps
Crunch
2 Sets x 50 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Chest - freeweight
Est. 112 min
15 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
One-Knee to Chest (Supine)
2 Sets x 25 Reps
Boat Pose
3 Sets x 7 Reps
Hanging Knee Raise
3 Sets x 7 Reps
Leg Raise
3 Sets x 7 Reps
Reach and Catch
3 Sets x 7 Reps
Day 3
legs - machine
Est. 96 min
13 exercises
Wall Calf Stretch
2 Sets x 10 Reps
Reverse Crunch
2 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
chest - cable
Est. 80 min
13 exercises
Treadmill Running
1 Set
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
2 Sets
Crunch
2 Sets x 50 Reps
Chest and Shoulder Stretch
2 Sets x 20 Reps
Leg Raise
3 Sets x 7 Reps
