Loading...
Naughty Bond Winter Bulking
Bulking
Advanced
Machine strength
Plan Details
The Naughty Bond Winter Bulking routine by BondSrida is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
As winter is coming meaning one thing Bulking Season! ??? For the first set of any exercise you are performing you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 12 to 10 to 8 to 6 reps with the most amount of weight you can perform for 6 reps. When bulking, try to keep most of your food choices clean. Flexible dieting works but it is easy to get off track, especially if you aren't a professional. This is not to say you can't chow a double cheeseburger or three, it's just to say don't do it every day, even if it fits your macros.
Routine detail
Mon
Chest & Triceps
Est. 178 min
11 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable One-Arm Tricep Extension
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Hanging Knee Raise (Rotational)
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Step Machine
1 Set
Tue
Back & Biceps
Est. 107 min
9 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Wed
Legs & Shoulders
Est. 134 min
12 exercises
Hip Extension (Standing)
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Barbell Push Press
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Crunch
5 Sets x 12 Reps
Thu
Chest & Triceps
Est. 153 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Step Machine
1 Set
Fri
Back & Biceps
Est. 123 min
11 exercises
Leverage Machine Iso Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 12 Reps
Dual Cable Triceps Extension
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Sat
Legs & Shoulders
Est. 118 min
10 exercises
Hip Extension (Standing)
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Barbell Sumo Deadlift
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Sun
Rest
Est. 93 min
4 exercises
Step Machine
1 Set
Machine Ab Crunch
5 Sets x 12 Reps
Bench Weighted Decline Crunch
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 12 Reps
