Workout Routines

December Bulk Fest

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

by

Back/Bis Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Weighted Pull Up

3x5

4x5

5x5

2x5

(zero)

A2.

Pendlay Barbell Row

3x10

4x10

5x10

2x10

(zero)

A3.

Dumbbell Pull Over

3x15

4x15

5x15

2x15

(90-sec)

B1.

Seated Cable Row (wide neutral grip)

2x8

2x10

2x12

2x10

(zero)

B2.

Bent Over T-Raise

2x10

2x12

2x15

2x12

(60-sec)

C.

Inverted Suspension Trainer Row

2xAMAP*

2xAMAP

2xAMAP

2xAMAP

(60-sec)

D.

Good Morning

1x25

1x25

1x25

1x25

(N/A)

*AMAP=as many as possible

Shoulder Workout

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2

Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Rest

A1.

Overhead Barbell Press

3x5

4x5

5x5

2x5

(zero)

A2.

Facepull

3x10

4x10

5x10

2x10

(zero)

A3.

Plate Halo

3x16 (8/direction)

4x16

5x16

2x16

(90-sec)

B1.

Dumbbell Shrug

2x8

2x10

2x12

2x10

(zero)

B2.

Front Dumbbell Raise

2x10

2x12

2x15

2x12

(60-sec)

C.

Handstand Pushup*

2xAMAP*

2xAMAP

2xAMAP

2xAMAP

(60-sec)

D.

Arnold Press

1x25

1x25

1x25

1x25

(N/A)

*Heels against wall

NEXT: Cardio & Abs >>

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!

Pages
Comments