December 2023 Workouts

december workouts 12/1 - chest/back

• pec decks (150, 150, 145)
• uw pullups (5, 4)
• incline bench press (135, 135)
• chest supported row (250, 250, 260)

12/2 - rest

12/3 - arms

• straight bar curl (70, 70, 60)
  • seated dips (205, 205, 205)
• shoulder press (100, 105, 105)
• preacher curl (17.5s, 17.5s)
  • superset forearm curls (50, 50, 50)
• lateral raise (22.5, 22.5, 22.5)

12/4 - chest/back

• incline bench press (140, 140, 140)
• lat pulldown (170, 165, 165)
• pec fly (150, 145, 120)
• barbell row (40kg, 60kg)
• uw dips (13, 15, 8)
• abs

12/5 - arms

• straight bar curl (70, 60, 60)
• jm press (45s, 45s, 45s)
• shoulder press (105, 105, 105)
• preacher curl bar (17.5s. 17.5s, 17.5s)
• lateral raises (25, 25)

12/6 - legs

• leg curls (180, 180, 180)
• squats (70, 70)
• leg press (3 plates + 35, ibid, ibid)
  • superset calves

12/7 - rest

12/8 - chest/back

• pec dec (150, 150, 150)
• lat pulldowns (150, 155)
• incline dumbell (70s, 70s, 70s)
• chest supported row (270, 270, 270)

12/9 - arms

• straight bar curls (60, 60, 60, 60)
• tricep deathset (34, 34)
• dumbell shoulder press (55s, 55s, 55s)
• ez bar curl (20s, 20s, 20s)
• seated dips (210, 205)
• lateral raises (25)

12/10 - rest

12/11 - chest/back (weak arm)

• pec decs (150, 150, 120)
• assisted pullups (45, 45, 30)
• iso chest row (270, 270)

12/12 - 12/20 - rest bc injured arm

12/21 - chest/back

• pec flies (120, 135, 135)
• assisted pullups (30, 30, 30)
• incline bench (125, 135, 135)
• iso low row (180, 210)
• uw dips (13, 9, 14)
• lat pulldowns (140, 140)

12/22 - arms

• shoulder press (105, 105, 110)
• preacher curl (81, 81, 71)
• tricep deathset (35, 30)
• rear delt (17.5, 19, 19)
• hammer preacher curls (71, 71)
• forearm things (50, 65, 65)

12/23 - 12/25 - rest

12/26 - chest/back

• flat bench (135, 140, 145, 145)
• low row (70, 50, 55, 55)
• incline dumbell (55, 60, 60)
• uw pullups (6, 5, 4)
• uw dips (11, 9, 7)

12/27 - arms

• shoulder press (110, 110, 110)
• preacher curl (81, 81, 81)
• tricep deathset (30, 30)
• rear delt (19, 19, 19)
• hammer preacher curls (81, 81)
• forearm stuff (70, 70, 70)

12/28 - legs

• squats (125, 145, 160)
• leg curls (180, 200, 220)
• leg press (3 plates, 4 plates, 4 plates)
• leg press calf raises (130, 160, 145)
• leg extensions (175, 195, 195)

12/29 - chest/back

• pec flies (150, 150, 150)
• lat pulldowns (8, 9, 10)
• incline dumbells (65, 65, 65)
• t-bar row (60, 70, 70)
• decline cable press (75)
• uw dips (8, 10,)
• low rows (100, 120, 120)

12/30 - arms

• shoulder press (115, 115, 115)
• preacher curl (81, 81, 81)
• jm press (45s, 45s, 45s)
• lateral raises (25s, 25s, 25s)
• hammer preacher curls (71, 71, 71)