winter lifting
Bulking
Beginner
Machine strength
Plan Details
The winter lifting routine by nathanwichersschreur is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
for me
Routine detail
Day 1
Chest / Triceps
Est. 56 min
7 exercises
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Day 2
Back / Biceps
Est. 51 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Day 3
Legs / Abs
Est. 55 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 4
Shoulders / Back
Est. 66 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
