December Workout

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4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day's 1 & 2 are timed circuit events. For each exercise, perform a low weight continuous repetitions for 2 minutes each.

Day's 3 & 4 are ladder circuits. Begin the first full set at 1 rep per exercise, for a complete circuit, then perform complete circuits in increasing intervals (e.g. 1, 2, 3, etc.). Go all the way up till you hit 10 reps per exercise. Take about a 2-3 minute break then descend the ladder (e.g. 10, 9, 8, etc.).

For all days, stop at approximately the 55-60 minute mark and then do elliptical or other form of cardio for 15-20 minutes.

Friday is a free form day. Do what you feel you must on whatever body part/group you feel are your weakest areas. This may include cardio, heavy weight low reps...anything goes. I personally do high intensity circuit ladders different from what I do on Wednesday and Thursday. Essentially, HAVE FUN TODAY!

Monday
Tuesday
Wednesday
Thursday
Friday

Circuit Day 1 9 exercises, 2 hrs 33 mins

Barbell Bench Press	3x50 reps	rest: 60s
Dumbbell Shoulder Press (Stability Ball)	3x50 reps	rest: 60s
Dumbbell Bicep Curl	3x50 reps	rest: 60s
Cross Body Crunch	3x50 reps	rest: 60s
Barbell Deep Squat	3x50 reps	rest: 60s
Cable Seated Row	3x50 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x50 reps	rest: 60s
Machine Calf Raise	3x50 reps	rest: 60s
Elliptical Training	4x20 reps	rest: 20s

Circuit Day 2 8 exercises, 2 hrs 10 mins

Barbell Incline Bench Press	3x50 reps	rest: 60s
Pull-Up	3x50 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x50 reps	rest: 60s
Hanging Knee Raise Rotation	3x50 reps	rest: 60s
	3x50 reps	rest: 60s
Barbell Deadlift	3x50 reps	rest: 60s
Jump Rope	4x20 reps	rest: 8s
Elliptical Training	4x20 reps	rest: 20s

Ladder Circuits Day 1 9 exercises, 4 hrs 0 min

Dumbbell Concentration Curl	20x10 reps	rest: 60s
Dumbbell Fly	20x10 reps	rest: 60s
Cable Deltoid Raise	20x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	20x10 reps	rest: 60s
Dip	20x10 reps	rest: 60s
Dumbbell One-Arm Row	20x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	20x10 reps	rest: 60s
Pull-Up	20x10 reps	rest: 60s
Elliptical Training	4x20 reps	rest: 60s

Ladder Circuits Day 2 8 exercises, 4 hrs 0 min

Barbell Decline Bench Press	20x10 reps	rest: 60s
	20x10 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	20x10 reps	rest: 60s
Dumbbell Incline Curl	20x10 reps	rest: 60s
Dumbbell Seated Tricep Press	20x10 reps	rest: 60s
Weighted Side Bend	20x10 reps	rest: 60s
	20x10 reps	rest: 60s
Elliptical Training	4x20 reps	rest: 20s