Winter Arc Season 2

This program is built around the progression of those gym rats who have just been upgraded from novice to intermediate. This program will help you build strength and muscle mass during this Bulking season.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Pull-Up (Bodyweight)

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Machine)

Dumbbell Row

Chest Supported Row (Machine)

Deadlift (Barbell)

Hyperextension

Back

Hammer Curl (Cable)

Bayesian Curl

Bicep Curl (Cable)

Bicep

Push Up

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Decline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Dip (Bodyweight)

Chest

Seated Dip (Machine)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Reverse Grip Tricep Pushdown

Tricep

Standing Behind Neck Shoulder Press (Barbell)

Seated Shoulder Press (Dumbbell)

Face Pull

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shoulder

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Sumo Squat

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Legs

Bench Press (Smith Machine)

Chest and Tricep

Chin-Up (Bodyweight)

Single Arm Iso Row

Preacher Curl (Machine)

Back and Bicep

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