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Winter bulking 2012
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Winter bulking 2012 routine by waelawada is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Me and Davo's winter bulking program
Routine detail
Mon
Chest and Triceps
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Back
Est. 0 min
6 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Thu
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Fri
Biceps and Shoulders
Est. 0 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
