6 week lean mass
General
Intermediate
Machine strength
Plan Details
The 6 week lean mass routine by obifitnessc is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Overall strength and lean bodymass
Routine detail
Mon
Workout 1
Est. 0 min
6 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8,12,12,12 Reps
Barbell Bench Press
4 Sets x 8,12,12,12 Reps
Dip
3 Sets x 6,8,8 Reps
Machine Fly
3 Sets x 15,20,20 Reps
Step Machine
3 Sets
Tue
Workout 2
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,12,12,12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 5,8,8,8 Reps
Cable Seated Row
3 Sets x 12,15,15 Reps
Machine Inverted Row
3 Sets x 10,15,15 Reps
Walking
3 Sets
Wed
Workout 3
Est. 0 min
5 exercises
Machine Leg Press
5 Sets x 8,12,12,12,12 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Barbell Squat
5 Sets x 8,12,12,12,12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Step Machine
3 Sets
Thu
Workout 4
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8,15,15,15 Reps
Barbell Military Press
3 Sets x 8,10,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,10,10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 8,10,10 Reps
Treadmill Running
3 Sets
