Getting lean?
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
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 20 Reps
Tue
SHOULDER DAY?
Est. 55 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 25 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Wed
BACK DAY??
Est. 113 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 25 Reps
T Bar Row
4 Sets x 25 Reps
Dumbbell Shoulder Shrug
1 Set x 100 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 25 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 25 Reps
Cable Pulldown (Underhand)
4 Sets x 25 Reps
Thu
LEG DAY?
Est. 52 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12 Reps
Jump Squat
4 Sets x 20 Reps
Dumbbell Calf Raise
1 Set x 100 Reps
Donkey Calf Raise
1 Set x 100 Reps
Ankle Circles
3 Sets x 12 Reps
Fri
CARDIO AND BICEPS ?
Est. 141 min
10 exercises
Running
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 20 Reps
Sat
CORE?
Est. 54 min
7 exercises
Air Bike
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
