Lean , Strong , Intense Cardio
Bulking
Intermediate
Machine strength
Plan Details
The Lean , Strong , Intense Cardio routine by kevenleon is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Every day will start out with 10 15mins of Biking or Running or Stairs to start the blood pumping. Will end every workout with 20 Mins of Stairs or Biking Fast speed. If running you will run at least 3miles . Every rep counts do 1 workout switch to next then dont rest more than 30 secs.
Routine detail
Mon
Chest and Triceps
Est. 185 min
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Indoor Cycling
1 Set
Walking
1 Set
Wed
Back, Biceps, and Forearm
Est. 88 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 217 min
16 exercises
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Step Machine
1 Set
Treadmill Running
1 Set
Sat
Abs
Est. 211 min
16 exercises
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
