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Mass Gainer - Winter 17
Bulking
Advanced
Machine strength
Plan Details
The Mass Gainer - Winter 17 routine by plakamkaneis is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Ultimate Bulking guide for intermediate to advanced lifters.
Routine detail
Day 1
Push A
Est. 45 min
5 exercises
Dumbbell Shoulder Press
5 Sets x 8 Reps
TRX Press Up with Feet Elevated
4 Sets x 10,8,6,6 Reps
Machine Bench Press
5 Sets x 20,15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,15,12,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Day 2
Pull A
Est. 48 min
4 exercises
Weighted Pull-Up
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 20,15,12,10,8 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 15,12,12,10,10 Reps
Day 3
Legs A
Est. 43 min
4 exercises
Machine Leg Extension
5 Sets x 15 Reps
Barbell Front Squat
3 Sets x 12,10,8 Reps
Nordic Ham Curl - Band Assisted
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 20,18,15,12,10 Reps
Day 4
Push B
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Handstand Push-Up
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Close-grip Eccentric Push Up
3 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Day 5
Pull B
Est. 59 min
5 exercises
Barbell Bent-Over Row
5 Sets x 15 Reps
Cable Rope Lat Pulldown
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Shrug
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8,7,7,6,6 Reps
Day 6
Legs B
Est. 50 min
5 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 8,10,12,15,20 Reps
Machine Calf Press
5 Sets x 12,10,10,10,10 Reps
Machine Kneeling Leg Curl
5 Sets x 10,9,9,8,8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
