Lean Muscle Program
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So you’ve discovered your Workout Philosophy and have chosen the Lean Muscle Program. Ingenious. Your workout goals are focused on getting stronger and in turn more powerful. The keys for this type of workout are that your repetitions are moderate, your weights relatively heavy, and your rest periods are around 90 seconds to two minutes. You will be performing 2 light warm-up sets of certain lifts before working on that body part.
Here is Your Intelligent Workout Plan - |
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Monday – Heavy Push Muscles (Chest, Shoulders, Quads, and Triceps)
Incline Dumbbell Press – 2 Warm-up Sets followed by 3 sets of 3-6 Reps
Dips – 3 Sets of 7-10 Reps
Cable Crossover – 2 Sets of 10-12 Reps
Squats- 2 Warm-up Sets followed by 3 sets of 3-6 Reps
Leg Press – 4 Sets of 7-10 Reps
Forward Lunges – 2 Sets of 10-12 Reps
Dumbbell Shoulder Press – 3 Sets of 3-6 Reps
Lateral Dumbbell Raise – 2 Sets of 8-10 Reps
Bent Over Lateral Raise – 2 Sets of 10-12 Reps
Close Grip Bench Press – 2 Sets of 6-8 Reps
Tricep Pressdown with Rope Attachment – 2 Sets of 10-12 Reps
Tuesday – Heavy Pull Muscles (Back, Hamstrings, and Biceps)
Deadlift – 2 Warm-up Sets followed by 3 sets of 3-6 Reps
Dumbbell Row – 3 Sets of 7-10 Reps
Straight Arm Pulldowns – 2 Sets of 10-12 Reps
Chin Ups – 2 Sets of 6-8 Reps
Dumbbells Curls – 2 Sets of 10-12 Reps
Wednesday- Rest or Cardio Work
Thursday- Light Push Muscles (Chest, Shoulders, Quads, and Triceps)
Incline Dumbbell Press – 2 Warm-up Sets followed by 3 sets of 10-12 Reps
Flat Bench Dumbbell Fly – 3 Sets of 12-15 Reps
Low Pulley Cable Crossover – 2 Sets of 10-12 Reps
Step Ups – 4 Sets of 12-15 Reps
Reverse Lunges – 2 Sets of 15-20 Reps
Arnold Press – 3 Sets of 10-12 Reps
Lateral Cable Raise – 2 Sets of 12-15 Reps
Bent Over Cable Raise – 2 Sets of 15-20 Reps
Dumbbell Tricep Extension – 2 Sets of 10-12 Reps
Tricep Pressdown with Rope Attachment – 2 Sets of 15-20 Reps
Friday – Light Pull Muscles (Back, Hamstrings, and Biceps)
Lat Pulldowns – 2 Warm-up Sets followed by 3 sets of 10-12 Reps
Cable Row – 3 Sets of 12-15 Reps
Straight Arm Pulldowns – 2 Sets of 15-20 Reps
Incline Dumbbells Curls – 2 Sets of 10-15 Reps
Cable Curls with Rope Attachment 2 Sets of 15-20 Reps
Saturday- Rest or Cardio Work
Sunday- Rest Day
You should be using a weight that you are able to lift at the bottom of the rep range but would be too heavy at the high end of the rep range. If you find yourself able to get to the highest recommended repetition too easily then it is time to bump the weight up.
Onto Step Four: Eating For Energy