Lean Muscle Routine - Amazon S3 · Close grip EZ bar curl Alternate hammer curl Barbell curl TRAPS...
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Transcript of Lean Muscle Routine - Amazon S3 · Close grip EZ bar curl Alternate hammer curl Barbell curl TRAPS...
Lean Muscle Workout Routine
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Intermediate Workout Routine
HAMSTRING
QUADS
DAY 1
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Seated leg curl
Lying leg curl
Floor hamstring raise
Romanian deadlift
5
4
3
3
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Barbell squat
Leg extension
Front barbell squat
Leg press
CALVES
SHOULDERS
DAY 2
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Barbell standing calf raise
Seated calf raise
Standing calf raise (pigeo toe)
Barbell seated calf raise
5
4
3
3
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Dumbbell lateral raise
Barbell shoulder press
Standing Military press
Dumbbell shoulder press
BACKDAY 3
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Barbell deadlift
Bent over barbell row
Wide grip lat pull-down
One arm dumbbell row
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Intermediate Workout Routine
ABS
BICEPS
DAY 5
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Crunches
Hanging leg raise
Oblique crunches
Hand over-head crunch
5
4
3
3
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Machine preacher
Close grip EZ bar curl
Alternate hammer curl
Barbell curl
TRAPS
TRICEPS
DAY 6
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Dumbbell shrug
Barbell shrugs
Snatch shrug
Behind the back barbell shrug
5
4
3
3
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Normal
Triceps push down
Skull crusher
Dip machine
Close grip barbell bench press
CHESTDAY 4
Day Workgroup Exercise Sets Reps Rest Time Rep. Speed
Barbell bench press
Dumbbell flys
Dumbbell incline bench press
Barbell incline bench press
5
4
3
3
20/15/12/10/8
20/15/12/10
20/15/12
20/15/12
90 sec.
90 sec.
90 sec.
90 sec.
Normal
Normal
Normal
Normal
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
NOTES:
The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle.
You have to warm up for 5 minutes on any cardio machine, and then stretch for 5-10 minutes before workingout. After that, do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.
Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as doesthe treadmill) after each workout, except on leg days. Heart rate should be between 125 and 145 bpm.
This routine will be effective for about 8-15 weeks. After that period, your organism will adapt and your muscles willnot be stressed by it in the same way.
