Warm Up: Freemotion Incline Trainer- 5 minutes, Burn Machine - 5 minutes.
Planned Sets/Reps/Rest: First a warm up set, then 2 sets of 10-12 reps. Rest one minute between sets, and two minutes between exercises.
Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | |
---|---|---|---|---|---|
Exercise | LBS-REPS | LBS-REPS | LBS-REPS | LBS-REPS | LBS-REPS |
Warm up | Warm Up Weight | ---------- | ---------- | ---------- | ---------- |
DB Squat & Press | 30 - 10 | 40 - 10 | 40 - 7 | ---------- | ---------- |
DB Bench Press | 40 - 12 | 60 - 10 | 60 - 10 | ---------- | ---------- |
DB Renegade Rows | ---------- | 30 - 10 | 30 - 10 | ---------- | ---------- |
DB 1 Leg Calf Raise | 2 Leg Body Weight - 12 Reps | 1 Leg Body Weight - 10 Reps | 1 Leg Body Weight - 10 Reps | ---------- | ---------- |
DB Seated Bicep Curls | ---------- | 30 - 10 | 30 - 10 | ---------- | ---------- |
DB Tricep Kickbacks | ---------- | 20 - 12 | 20 - 10 | ---------- | ---------- |
DB 1 Arm Swings | 20 - 10 | 40 - 10 | ---------- | ---------- | ---------- |
Lean Muscle Workout Plan 1 Comments: Next time I do this workout: DB Squat & Press: Use 35lb DB's.
DB 1 Arm Swings: Start with a 40lb DB.
Photo courtesy of Truth About Abs
Photo courtesy of Bodybuilding.com
Photo courtesy of Truth About Abs
Photo courtesy of Critical Bench
Photo courtesy of Bodybuilding.com
Photo courtesy of Bodybuilding.com
Photo courtesy of Truth About Abs
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