Fall/Winter Bulk Workout
Bulking
Advanced
Machine strength
Plan Details
The Fall/Winter Bulk Workout routine by rdernbach is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Back
Est. 58 min
9 exercises
Barbell Bench Press
5 Sets x 12,8,8,6,6 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 12,8,8,6,6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 12,8,8,6,6 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Reverse grip Incline dumbbell press
3 Sets x 12 Reps
Svend Press
3 Sets x 12 Reps
Moonwalk Cable Crossover
3 Sets x 36 Reps
Day 2
Arms
Est. 73 min
10 exercises
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 107 min
11 exercises
Barbell Squat
4 Sets x 15,10,5,20 Reps
Machine Leg Press
4 Sets x 12,12,12,50 Reps
Machine Leg Extension
4 Sets x 15 Reps
Wall Sits
3 Sets
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 4
Chest/Back
Est. 54 min
10 exercises
Bench Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 11,11,11,11,22 Reps
Dumbbell Incline Bench Press
4 Sets x 15,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 11,11,11,11,22 Reps
Machine Fly
4 Sets x 8,8,8,25 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 11,11,11,22 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 5
Shoulders
Est. 111 min
11 exercises
Barbell Shoulder Press
2 Sets x 14 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 12 Reps
Scott Press
3 Sets x 12 Reps
Dumbbell one arm bent over lat raise
3 Sets x 12 Reps
Dumbbell one arm bent over delt row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
One arm bent over dumbbell shrug
4 Sets x 18 Reps
Barbell Shrug
3 Sets
Recumbent Bike
3 Sets
Day 6
Abs
Est. 67 min
7 exercises
Cable Kneeling Crunch (Rope)
5 Sets x 30 Reps
Plank
4 Sets
Leg Raise
4 Sets x 15 Reps
Barbell Seated Twist
4 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Landmine 180
4 Sets x 15 Reps
