Workout Routines

December Bulk Fest

A 4-week plan to keep you building muscle through the holidays.

by

Chest/Tri Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Barbell Bench Press

3x5

4x5

5x5

2x5

(zero)

A2.

Dips (weighted if possible)

3x10

4x10

5x10

2x10

(zero)

A3.

High Cable Fly

3x15

4x15

5x15

2x15

(90-sec)

B1.

Incline Dumbbell Bench Press

2x8

2x10

2x12

2x10

(zero)

B2.

Incline Dumbbell Fly

2x10

2x12

2x15

2x12

(60-sec)

C.

Decline Dumbbell Triceps Extension Dropset*

2 sets

2 sets

2 sets

2 sets

(60-sec)

D.

Overhead Triceps Extension

1x25

1x25

1x25

1x25

(N/A)

*Start with a weight that allows for 5 reps, drop the weight by 10lb, perform as many reps as possible.

Legs Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Barbell Front Squat

3x5

4x5

5x5

2x5

(zero)

A2.

Romanian Deadlift

3x10

4x10

5x10

2x10

(zero)

A3.

Knee Extension

3x15

4x15

5x15

2x15

(90-sec)

B1.

Rear Foot Elevated Split Squat*

2x8

2x10

2x12

2x10

(zero)

B2.

Glute Ham Raise**

2x10

2x12

2x15

2x12

(60-sec)

C.

Machine Hamstring Curl Dropset***

2 sets

2 sets

2 sets

2 sets

(60-sec)

D.

Barbell Back Squat

1x20

1x20

1x20

1x20

(N/A)

*Hold a pair of heavy dumbbells like suitcases

**If you don’t have access to a Glute Ham Raise machine, perform the Hip Thrust

***Start with a weight that allows for 5 reps, drop the weight by 10lb, perform as many reps as possible.

NEXT: Back & Biceps >>

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