Winter bulking - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Winter bulking - JEFIT

Winter bulking banner

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

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Day 2

Back - biceps

Est. 62 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Day 3

Leg

Est. 80 min

9 exercises

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 15 Reps

Day 4

Chest shoulder triceps 2

Est. 50 min

7 exercises

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Day 5

Back - Biceps 2

Est. 70 min

8 exercises

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 10 Reps

Day 6

Leg

Est. 46 min

5 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 15 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 15 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 15 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps