THE WINTER BULK-UP WORKOUT
General
Beginner
Machine strength
Plan Details
The THE WINTER BULK-UP WORKOUT routine by DarrenWilson3 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest, shoulders, and triceps I
10 exercises
Band Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Back and biceps I
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Legs I
8 exercises
Hack Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Side Plank
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 4
Chest, shoulders, and triceps II
7 exercises
Cable Flat Bench Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Day 5
Back and biceps II
9 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Day 6
Legs II
5 exercises
Dumbbell Squat
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
