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alessakw's winter Workout Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The alessakw's winter Workout Plan routine by alessakw is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
supper sets bulking . 8 to 12 weeks programme to prepare for summer. adjust the wights or raps every week if possible or every 2 weeks. 3rd week delowd. 80 to 90% percent of near faliure will make your workout much beneficial. to know your failure wights and reps use the last set of your first week as an assessment so the week after you can make sure your near 80 to 90% max wights and reps.. note don't go for heavy wight 1 to 4 reps.. best luck
Routine detail
Day 1
#1 chest, triceps and shoulders
Est. 68 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 2
#2 Back ,Biceps and core
Est. 58 min
7 exercises
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Plank
3 Sets
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Day 3
#3 legs and glutes
Est. 70 min
7 exercises
Dumbbell Lunge
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Dumbbell Iron Cross
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Day 4
#4 chest , shoulders and triceps
Est. 60 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Day 5
#5 back ,Biceps and formarm
Est. 57 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
