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Dec 8th - 22nd
General
Advanced
Machine strength
Plan Details
The Dec 8th - 22nd routine by eoghan45 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Tricep
Est. 43 min
5 exercises
Barbell Bench Press
5 Sets x 2 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Inclined Wide Grip Bench Press
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Tue
Legs & Back
Est. 42 min
5 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Squat
5 Sets x 2 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Wed
Shoulders & Biceps
Est. 46 min
5 exercises
Barbell Push Press
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Dumbbell Front Incline Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Abduction
4 Sets x 10 Reps
Thu
Chest & Tricep
Est. 48 min
5 exercises
Barbell Bench Press
8 Sets x 3 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Fri
Legs & Back
Est. 55 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Squat
12 Sets x 2 Reps
Barbell Deadlift
10 Sets x 1 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
