December
General
Intermediate
Machine strength
Plan Details
The December routine by Daleworthington is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Cardio 1
Est. 3 min
1 exercise
Treadmill Running
1 Set
Tue
Cardio 2
Est. 3 min
1 exercise
Treadmill Running
1 Set
Wed
Back & Abs
Est. 38 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Thu
Cardio 3
Est. 3 min
1 exercise
Treadmill Running
1 Set
Fri
Biceps & Shoulders
Est. 41 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Sat
Legs & Abs
Est. 41 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Sun
Chest & Tricep
Est. 42 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
