December Increase Power and Strength.
Bulking
Advanced
Machine strength
Plan Details
The December Increase Power and Strength. routine by ayourish is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Increase strength, speed, endurance but maintain size
Routine detail
Day 1
Chest and abs
Est. 83 min
10 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 16 Reps
Cable Cross-Over
3 Sets x 16 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 16 Reps
Dumbbell Around the World
3 Sets x 16 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
Power Leg Day
Est. 89 min
12 exercises
Band Squat
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Barbell Clean
5 Sets x 6 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 3
Deadlifts and Back
Est. 132 min
15 exercises
Pull-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
6 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine One-Arm Pulldown
2 Sets x 16 Reps
Machine Iso Lateral High Row
2 Sets x 16 Reps
Machine Lat Pulldown
5 Sets x 6 Reps
Machine Landmine Row (Reverse Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 16 Reps
Cable One-Arm High Curl
3 Sets x 32 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Day 4
Shoulders, Presses, Jerks,
Est. 114 min
16 exercises
Band Reverse Fly
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Cable Rope Deltoid Row
3 Sets x 16 Reps
Barbell Push Press
4 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 5 Reps
Barbell Overhead Squat
4 Sets x 8 Reps
Barbell Power Jerk
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 16 Reps
Dumbbell Reverse Fly
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 16 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Day 5
Arms Same as Shredding w. Strength
Est. 99 min
11 exercises
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 16 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 32 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 32 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 32 Reps
Day 6
Light Leg (Toning) Endurance
Est. 110 min
11 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Clean
4 Sets x 12 Reps
Box Jump Multiple Response
4 Sets x 24 Reps
Machine Single-Leg Press
3 Sets x 16 Reps
Machine Single-Leg Extension
3 Sets x 16 Reps
Machine Single-Leg Curl
3 Sets x 16 Reps
Kettlebell One-Arm Swing
3 Sets x 16 Reps
Kettlebell Hang Clean
3 Sets x 16 Reps
Kettlebell One-Arm Snatch
3 Sets x 16 Reps
Kettlebell Thruster
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
