for lean muscles
Bulking
Intermediate
Machine strength
Plan Details
The for lean muscles routine by mohamedsacaly is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
building lean muscle hitting every part of each muscle according to science add to this 2 calesthenics workouts thats my plan
Routine detail
Any
shoulders and legs
Est. 69 min
11 exercises
Handstand Push-Up
3 Sets x 8 Reps
Delt stretch
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
chest and core
Est. 85 min
15 exercises
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Push-Up
3 Sets
archer tucks
3 Sets
Weight Plate Russian Twist
3 Sets x 15 Reps
side plank twists
3 Sets
side cycle crunches
3 Sets
side plank walk
3 Sets
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Any
back and arms
Est. 102 min
18 exercises
Barbell Deadlift
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
biceps machine curls
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
DB curl trifecta
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
