winter
Bulking
Intermediate
Machine strength
Plan Details
The winter routine by IssaHanna is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
shoulders and Triceps
Est. 87 min
16 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 2
back
Est. 34 min
7 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Day 3
Chest
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 4
Biceps and Triceps
Est. 74 min
12 exercises
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Day 5
Upper leg and lower leg
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Day 7
Forearme
Est. 43 min
7 exercises
Cable Wrist Curl
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
