Last Part of December - JEFIT

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Last Part of December - JEFIT

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Last Part of December

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Last Part of December routine by BBKFIT is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is a well-rounded, intermediate, 4-day split program that works your upper and lower body on two respective days each. Follow this format for the the next 4-6 weeks for best results. Day 1: Lower Body & Core Day 2: Upper Body Day 3: REST Day 4: Lower Body & Core Day 5: Upper Body Day 6: REST Day 7: REST Work on getting plenty of sleep (8-9 hours/night) and calories. Focus on taking in at least 1 gram of protein/kg/body weight. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Day 1

cardio and core

Est. 0 min

6 exercises

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

Workout 2: Upper Body 1 chest tri

Est. 0 min

7 exercises

Bench Push-Up Demonstration

Bench Push-Up

5 Sets x 12 Reps

Dip Demonstration

Dip

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Day 3

Workout 3: Lower Body/Core

Est. 0 min

7 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Day 4

Workout 4: Upper Body 2 back bi shouldder

Est. 0 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Day 5

Workout 1: Lower Body/Core 2

Est. 0 min

7 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Air Bike Demonstration

Air Bike

2 Sets x 25 Reps