Getting lean? - JEFIT

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Getting lean? - JEFIT

Getting lean? banner

Getting lean?

AUDIO TIP

General

Advanced

Dumbbell

Plan Details

The Getting lean? routine by MarcelTO2 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Best routine to get lean, it focuses on hitting each and every muscle group in the body and with the combination of cardio it transforms the whole body to a whole another level

Routine detail

Mon

CHEST DAY??

Est. 73 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 20 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 20 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 20 Reps

Tue

SHOULDER DAY?

Est. 55 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 25 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Wed

BACK DAY??

Est. 113 min

9 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 25 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 25 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set x 100 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 25 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 25 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 25 Reps

Cable Pulldown (Underhand) Demonstration

Cable Pulldown (Underhand)

4 Sets x 25 Reps

Thu

LEG DAY?

Est. 52 min

6 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

1 Set x 100 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

1 Set x 100 Reps

Ankle Circles Demonstration

Ankle Circles

3 Sets x 12 Reps

Fri

CARDIO AND BICEPS ?

Est. 141 min

10 exercises

Running Demonstration

Running

1 Set

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 25 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 20 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 20 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 20 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 20 Reps

Sat

CORE?

Est. 54 min

7 exercises

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 20 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 20 Reps