Winter 2016 Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Winter 2016 Bulking routine by rhwendt is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Modified 5x5 with warmups, long rest and burnout sets. Body part splits to avoid overtraining.
Routine detail
Day 1
Chest and Back
Est. 94 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Arms and Abs
Est. 109 min
10 exercises
Barbell Curl
5 Sets x 5 Reps
Barbell Tricep Extension
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Tricep Extension
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Shoulders and Lats
Est. 120 min
11 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 5 Reps
Dumbbell Shoulder Press (Reverse Grip)
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Rowing
1 Set
Day 4
Legs and Back
Est. 112 min
10 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Single-Leg Press
5 Sets x 5 Reps
Barbell Good Morning
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Rowing
1 Set
Day 5
Abs, Cardio, Recovery
Est. 109 min
9 exercises
Abdominal Pendulum
4 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 10 Reps
Decline Bench Rotational Sit-Up
4 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Elliptical Training
1 Set
Boxing
1 Set
Jump Rope
1 Set
