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Winter 2019 Split
Bulking
Advanced
Machine strength
Plan Details
The Winter 2019 Split routine by SkippyGibson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 72 min
7 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Smith Machine Squat
5 Sets x 8 Reps
Machine Calf Raise
6 Sets x 20 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
Shoulders
Est. 73 min
6 exercises
Barbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Shrug
8 Sets x 8 Reps
Cable Lateral Raise
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Reverse Fly
8 Sets x 8 Reps
Day 3
Shoulders and Arms
Est. 87 min
9 exercises
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Cable Rope Hammer Curl
6 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Day 4
Legs - Light
Est. 88 min
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
6 Sets x 20 Reps
Machine Leg Extension
8 Sets x 30 Reps
Machine Leg Curl (Prone)
8 Sets x 15 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 5
Chest and Back
Est. 79 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Pull-Up
8 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
