6 WEEK WORKOUT PROGRAM TO BUILD LEAN MUSCLE
General
Intermediate
Machine strength
Plan Details
The 6 WEEK WORKOUT PROGRAM TO BUILD LEAN MUSCLE routine by nathan.bentley.79 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #1 Legs
Est. 37 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Tue
Workout Day #2 Chest
Est. 78 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Wed
Workout Day #3 Back
Est. 74 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Wed
Workout Day #4 Shoulders
Est. 64 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 40 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
