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Winter bulking
Bulking
Advanced
Dumbbell
Plan Details
The Winter bulking routine by AhmedAbdelAziz3 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Winter bulk workout - not mine , I found it online
Routine detail
Day 1
Chest - shoulder - triceps 1 + abs
Est. 68 min
9 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Day 2
Back - biceps
Est. 62 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Leg
Est. 80 min
9 exercises
Barbell Hip Thrust
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Smith Machine Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 4
Chest shoulder triceps 2
Est. 50 min
7 exercises
Cable Cross-Over
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 5
Back - Biceps 2
Est. 70 min
8 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 6
Leg
Est. 46 min
5 exercises
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Squat
4 Sets x 15 Reps
Dumbbell Hamstring Curl
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 10 Reps
