Loading...
December
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The December routine by BBKFIT is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Get the Pecs that lead to more sex, the waist for the girls to take a cab to your place, Get that sculpted back to make the to get the chicks in the sack, and you cant neglect those crunches to get the ladies in bunches.
Routine detail
Day 1
Legs
Est. 0 min
7 exercises
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Paramount Glute Machine
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
10 Sets x 8 Reps
Day 2
Chest & Tricep
Est. 0 min
9 exercises
Machine Fly
4 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
Guillotine Press
5 Sets x 12 Reps
Squeeze Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Incline Bench Press
7 Sets x 8 Reps
Machine Fly
10 Sets x 10 Reps
Machine Dip
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Back & Bicep
Est. 0 min
12 exercises
Rowing
1 Set
Machine Back Extension
5 Sets x 20 Reps
Cable Seated Row
6 Sets x 8 Reps
Agony Pulls
6 Sets x 20 Reps
Cable One-Arm Lat Pulldown
5 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 12 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 12 Reps
Devil Curls
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Kevin Ford Curls
3 Sets x 8 Reps
Bar 21 Curls
3 Sets x 21 Reps
Day 4
Legs and Boulders
Est. 0 min
11 exercises
Bodyweight Lunge
5 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
10 Sets x 20 Reps
Machine Leg Extension
5 Sets x 10 Reps
Day 4
Chest and Legs
Est. 0 min
13 exercises
Crunch
5 Sets x 100 Reps
Machine Fly
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Press
10 Sets x 10 Reps
Guillotine Press
5 Sets x 8 Reps
Weight Plate Front Raise
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Machine Fly
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 8 Reps
Day 5
Asgard Arms
Est. 0 min
16 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Kevin Ford Curls
4 Sets x 8 Reps
Bar 21 Curls
3 Sets x 8 Reps
Wall Curls
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 5
PRE Arms
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Titan Press
5 Sets x 12 Reps
Head Phones
5 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell Seated Hammer Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Devil Curls
3 Sets x 8 Reps
Bar 21 Curls
5 Sets x 21 Reps
Day 6
Boobs and Boulders
Est. 0 min
15 exercises
Guillotine Press
4 Sets x 25 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Fly
10 Sets x 10 Reps
Machine Decline Chest Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Machine Fly
10 Sets x 10 Reps
Push-Up
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Air Bike
4 Sets x 25 Reps
Alternating Heel Touch
4 Sets x 25 Reps
Chest 21’s
3 Sets x 8 Reps
Day 7
Chack
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Machine Fly
5 Sets x 20 Reps
Machine Bench Press
5 Sets x 8 Reps
Machine Back Extension
5 Sets x 20 Reps
Machine Deltoid Raise
4 Sets x 25 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Day 8
New Workout
Est. 0 min
11 exercises
Machine Hip Adduction
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Flat Head Curl Machine
6 Sets x 15 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Bar 21 Curls
3 Sets x 8 Reps
