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DECEMBER CRUNCH
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The DECEMBER CRUNCH routine by adumm86 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Get at it. Don’t hurt yourself. Think of the 2023 reward
Routine detail
Day 1
Workout 1
Est. 0 min
6 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
Workout 5
Est. 0 min
8 exercises
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
