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Winter 2017 (5-Day Split)
Bulking
Advanced
Machine strength
Plan Details
The Winter 2017 (5-Day Split) routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Day 2-Back
Est. 76 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Pull Up and Hold 3-5 seconds
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Handle/Cable Wide Grip Pulldown
5 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable 2-Arm Pulldown
4 Sets x 8 Reps
Close Grip Lat Pulldown (V Handle)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Any
Day 3-Shoulders/Abs
Est. 67 min
8 exercises
Smith Machine Shoulder Press
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Shrugs (Lunge Machine)
5 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbell Lateral to Front Shoulder Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Any
Day 4-Legs
Est. 76 min
9 exercises
Band Barbell Squats
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Any
Day 1-Chest/Abs
Est. 65 min
7 exercises
Barbell Bench Press
7 Sets x 8 Reps
TRX Knee Tucks 3-Way
4 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Medicine Ball Plyo 1-Arm Push-up
4 Sets x 18 Reps
Off Bench Obliques
4 Sets x 8 Reps
Any
Day 5-Arms/Abs
Est. 85 min
11 exercises
Preacher Curl Machine
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Knealing Torso Rotation w/ Tricep Rope
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Kettlebell Farmer’s Walk
3 Sets x 8 Reps
