Winter training program

Winter  is a very good seasons for bulking, building big muscles and building body size, because winter makes you feel hungry more than summer, this feeling comes from the body need to maintain its temp level.

During winter, you need also to drink water even if you are not feeling thirsty.

Find below a suitable bulking program for winter:

Day 1: Chest + Triceps + Cardio

Chest:

1.  Incline bar press 4 sets / 15 / 12 / 10 / 8
2. Flat bar press 4 sets / 12 / 10 / 8 / 8
3. Flat dumbbell press 4 sets / 10 / 10 / 8 / 8
4. Cable cross 3 sets  / 20 / 15 / 10

Triceps:

1. Lying bar EZ extension 4 sets / 15 / 10 / 8 / 8
2. One hand triceps extension 4 sets  / 10 / 10 / 8 / 8
3. Dips 3 sets / 10

Cardio: treadmill / 20 min

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Day 2: Back + Biceps + ABS

Back:

1. Front pull down 4 sets / 15 / 10 / 8 / 8
2. Dead-lifts 4 sets / 10 / 8 / 8 / 8
3. Barbell rows 4 sets 10 / 10 / 8 / 8
4. One hand rows 4 sets / 8

Biceps: 

1. Bar curl 4 sets / 10 / 10 / 8 / 8
2. One hand concentration curl 4 sets / 10 / 8 / 8 / 8
3. hammer curl 3 sets / 10

ABS: crunches 4 sets / 20

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Day 3: Rest day

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Day 4: Shoulders + lower ABS

Shoulders:

1. Military press 4 sets / 10 / 8 / 8 / 8
2. Dumbbell seated press 4 sets / 10 / 8 / 8 / 8
3. Rear lateral raises 4 sets / 10 / 10 / 10 / 8
4. Shrugs (bar or dumbbell)  4 sets / 10 / 10 / 8 / 8

Lower ABS: leg raises 4 sets / 20

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Day 5: legs + calves + cardio

legs:

1. Leg extension 2 sets / 20
2. Squats 5 sets 10 / 8 / 8 / 8 / 8
3. Lunges 4 sets / 10 / 10 / 8 / 8
4. leg curl 3 sets 10

Calves: Standing machine 4 sets / 20

Cardio: treadmill: 25 min

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Day 6 & Day 7: Rest days

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Ayman Elsarky