AK's Lean Workout
General
Intermediate
Machine strength
Plan Details
The AK's Lean Workout routine by kehoe319 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 68 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Day 2
Chest and Biceps
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 3
Back
Est. 54 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Day 4
Shoulders and Triceps
Est. 66 min
9 exercises
Barbell Seated Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
