December 2022
General
Intermediate
Machine strength
Plan Details
The December 2022 routine by rdsrxbrg is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
Est. 0 min
13 exercises
Smith Machine Bench Press (Wide Grip)
2 Sets x 10 Reps
Smith Machine Bench Press
1 Set x 8 Reps
Smith Machine Bench Press
1 Set x 6 Reps
Smith Machine Bench Press
2 Sets x 4 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Deadlift
2 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 16 Reps
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
4-Point Shoulder Tap
3 Sets x 20 Reps
Day 2
Workout 2
Est. 0 min
14 exercises
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Squat
1 Set x 8 Reps
Smith Machine Squat
1 Set x 6 Reps
Smith Machine Squat
2 Sets x 4 Reps
Kettlebell Push Press
1 Set x 10 Reps
Kettlebell Push Press
2 Sets x 8 Reps
Kettlebell Push Press
2 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Machine Leg Press
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Dip
2 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Plank
3 Sets
Day 3
Workout 3
Est. 0 min
0 exercises
This day is empty
Day 4
Workout 4
Est. 0 min
13 exercises
Smith Machine Bench Press
2 Sets x 10 Reps
Smith Machine Bench Press
1 Set x 8 Reps
Smith Machine Bench Press
1 Set x 6 Reps
Smith Machine Bench Press
2 Sets x 4 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Reverse Crunch
2 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Day 5
New Workout
Est. 0 min
13 exercises
Smith Machine Incline Bench Press
2 Sets x 10 Reps
Smith Machine Incline Bench Press
1 Set x 8 Reps
Smith Machine Incline Bench Press
1 Set x 6 Reps
Smith Machine Incline Bench Press
2 Sets x 4 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
2 Sets x 6 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 15 Reps
Stability Ball Wood Chop
3 Sets x 15 Reps
