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Crouching Tiger - Reborn Phoenix - Hidden Dragon (Full Body Lean Muscle)
General
Intermediate
Machine strength
Plan Details
The Crouching Tiger - Reborn Phoenix - Hidden Dragon (Full Body Lean Muscle) routine by cerebrux.gr is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine was designed for bodybuilding Intermediates who want to gain lean muscle. This 3 day split routine consists of exercises that will hit every muscle fiber, every 48 hours (weekend off). I've built and tested it during intermittent fasting and the results are amazing. On repetitions and volume/intensity focus: - Full range motion - Slow (>3 sec) motion - The 9-10th rep should be hard to complete (on > 3 set) On rests focus: - Breathing - Visualising your end goals Last but not least, you have to SLEEP at least 7-8 hours to get the end results of this workout.
Routine detail
Mon
Crouching Tiger (Combo A)
Est. 100 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Bench Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Wed
Reborn Phoenix (Combo B)
Est. 133 min
10 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Dumbbell Single-Leg Squat
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Cable Wood Chop
5 Sets x 20 Reps
Fri
Hidden Dragon (Combo 3)
Est. 101 min
8 exercises
Dip
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Air Bike
5 Sets x 20 Reps
