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Lean body Plan
General
Intermediate
None
Plan Details
The Lean body Plan routine by jalgawkarrajat is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Muscle Gaining Plan and Six days plan for Gym workout or exercises Keep Going Stay Consistent .. .. .. .
Routine detail
Mon
Legs Focus?
Est. 82 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Tue
Chest Focus?
Est. 73 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Back Focus?
Est. 74 min
10 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Thu
Arms Biceps Triceps
Est. 59 min
9 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Fri
Lower Body
Est. 25 min
4 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Sat
Back Focus?
Est. 71 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Sun
New Day
Est. 0 min
0 exercises
This day is empty
