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Winter Beginning
Bulking
Intermediate
Dumbbell
Plan Details
The Winter Beginning routine by Jelly_Legs is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Cutting belly fat and gaining muscle mass
Routine detail
Mon
Chest and Triceps (C)
Est. 138 min
11 exercises
Indoor Cycling
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Tue
Back & Biceps (C)
Est. 139 min
11 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Wed
Shoulder & Traps (A)
Est. 81 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Shoulder Rotation
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Thu
Legs (A)
Est. 107 min
15 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Ankle Circles
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Sit-Up
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Fri
Shoulder & Glutes (C)
Est. 189 min
11 exercises
Seated Glute Stretch
3 Sets x 12 Reps
Bridge
3 Sets
Barbell Lateral Lunge
3 Sets x 12 Reps
Hip Adduction
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Stationary Bike
1 Set
Sat
Mix (A)
Est. 197 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Stationary Bike
1 Set
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
