December 2018
Bulking
Intermediate
Barbell
Plan Details
The December 2018 routine by tgordonb is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 76 min
8 exercises
Barbell Bench Press
4 Sets x 7 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Barbell Seated Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Bench Dip
4 Sets x 6 Reps
Plank
4 Sets
Tue
Back & Biceps
Est. 85 min
9 exercises
Barbell Deadlift
4 Sets x 7 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Pullover
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 6 Reps
Plank
3 Sets
Thu
Upper legs and Chest
Est. 77 min
8 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Air Bike
3 Sets x 10 Reps
Fri
Shoulder, Lower legs & Biceps
Est. 83 min
9 exercises
Barbell Shoulder Press
4 Sets x 7 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Wrist Roller
4 Sets x 6 Reps
Calf Raise On A Dumbbell
4 Sets x 6 Reps
Barbell Seated Calf Raise
4 Sets x 6 Reps
Air Bike
3 Sets x 10 Reps
