Winter Bulking Workout

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tom
Posts: 24
Joined: Thu Jun 29, 2023 1:51 pm

Winter Bulking Workout

Post by tom »

Time to get some mass! Switch to this winter bulking workout routine and explode! Note: you can use it anytime when you want to bulk not just during winter :)

Day 1
LEGS


Legs extensions 4x20

Squats 5x20

Lunges 4x20

Seated Calf Raises 4x20

Donkeys 4x20

ABS (any exercises you like) 4x30

Day 2
ARMS


Seated Biceps Curls 4x10

Standing Biceps Curl with Barbell 4x8

Hummers 4x6

Triceps
Triceps Cable Pushdown 4x15

Barbell Close Grip Bench Press 4x10

Barbell Lying Triceps Extension 4x10

ABS (any exercises you like) 4x30


Day 3
OFF


Day 4
CHEST + FRONTAL AND LATERAL DELTOIDS


Bench Press 4x10
Incline Bench Press 4x10
Incline Dumbell Flyes 3x12

Deltoids
Staying Front Dumbbell Raises 4x10
Front Plate Raise 3x8
Seated Barbell Press 4x12
Staying Lateral Raises 4x10-12

ABS (any exercises you like) 4x30

Day 5
BACK + REAR DELTOIDS


Chin-Ups 50 reps
Bent Over Row 4x10-12
Cable One Arm Bent-over Row 3x12
Cable Seated Row 4x10

Dumbell Rear Lateral Raise 3x10
Lever Seated Reverse Fly 3x10

ABS (any exercises you like) 4x30
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45cmbiceps
Posts: 27
Joined: Thu Jul 27, 2023 3:56 pm

Re: Winter Bulking Workout

Post by 45cmbiceps »

Oh man, not easy one but I will try it..especially legs :) Thank you!
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