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December Workout
Cutting
Intermediate
Dumbbell
Plan Details
The December Workout routine by myyomusic is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Day's 1 & 2 are timed circuit events. For each exercise, perform a low weight continuous repetitions for 2 minutes each. Day's 3 & 4 are ladder circuits. Begin the first full set at 1 rep per exercise, for a complete circuit, then perform complete circuits in increasing intervals (e.g. 1, 2, 3, etc.). Go all the way up till you hit 10 reps per exercise. Take about a 2-3 minute break then descend the ladder (e.g. 10, 9, 8, etc.). For all days, stop at approximately the 55-60 minute mark and then do elliptical or other form of cardio for 15-20 minutes. Friday is a free form day. Do what you feel you must on whatever body part/group you feel are your weakest areas. This may include cardio, heavy weight low reps...anything goes. I personally do high intensity circuit ladders different from what I do on Wednesday and Thursday. Essentially, HAVE FUN TODAY!
Routine detail
Mon
Circuit Day 1
Est. 153 min
9 exercises
Barbell Bench Press
3 Sets x 50 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 50 Reps
Dumbbell Seated Bicep Curl
3 Sets x 50 Reps
Cross Body Crunch
3 Sets x 50 Reps
Barbell Deep Squat
3 Sets x 50 Reps
Cable Seated Row
3 Sets x 50 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 50 Reps
Machine Calf Raise
3 Sets x 50 Reps
Elliptical Training
4 Sets
Tue
Circuit Day 2
Est. 131 min
8 exercises
Barbell Incline Bench Press
3 Sets x 50 Reps
Pull-Up
3 Sets x 50 Reps
Hanging Knee Raise Rotation
3 Sets x 50 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 50 Reps
Wide Grip Pushup
3 Sets x 50 Reps
Barbell Deadlift
3 Sets x 50 Reps
Jump Rope
4 Sets
Elliptical Training
4 Sets
Wed
Ladder Circuits Day 1
Est. 240 min
9 exercises
Dumbbell Concentration Curl
20 Sets x 10 Reps
Dumbbell Fly
20 Sets x 10 Reps
Cable Deltoid Raise
20 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
20 Sets x 10 Reps
Dip
20 Sets x 10 Reps
Dumbbell One-Arm Row
20 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
20 Sets x 10 Reps
Pull-Up
20 Sets x 10 Reps
Elliptical Training
4 Sets
Thu
Ladder Circuits Day 2
Est. 240 min
8 exercises
Barbell Decline Bench Press
20 Sets x 10 Reps
Alternating Weighted Lunges
20 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
20 Sets x 10 Reps
Dumbbell Incline Curl
20 Sets x 10 Reps
Dumbbell Seated Tricep Press
20 Sets x 10 Reps
Weighted Side Bend
20 Sets x 10 Reps
Wide Grip Pullup
20 Sets x 10 Reps
Elliptical Training
4 Sets
Fri
Full Body
Est. 0 min
0 exercises
This day is empty
