LEAN MODE 5-10-20
General
Beginner
Bench
Plan Details
The LEAN MODE 5-10-20 routine by abhi56 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
lean mode for skinny fat.
Routine detail
Mon
LEGS 5-10-20
Est. 52 min
18 exercises
Barbell Squat
1 Set x 5 Reps
Dumbbell Lunge
1 Set x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Barbell Squat
1 Set x 5 Reps
Dumbbell Lunge
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Squat
1 Set x 5 Reps
Dumbbell Lunge
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 5 Reps
Stability Ball Calf Raise
1 Set x 10 Reps
Barbell Seated Calf Raise
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 5 Reps
Stability Ball Calf Raise
1 Set x 10 Reps
Barbell Seated Calf Raise
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 5 Reps
Stability Ball Calf Raise
1 Set x 10 Reps
Barbell Seated Calf Raise
1 Set x 20 Reps
Tue
SHOULDERS+ABS+CARDIO
Est. 116 min
31 exercises
seated shoulder barbell press behind neck
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 20 Reps
seated shoulder barbell press behind neck
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 20 Reps
seated shoulder barbell press behind neck
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 5 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
dumbell rear delt fly
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 5 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
dumbell rear delt fly
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 5 Reps
Dumbbell Alternating Front Raise
1 Set x 10 Reps
dumbell rear delt fly
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Treadmill Running
1 Set
Wed
ARMS
Est. 56 min
19 exercises
Barbell Curl
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 20 Reps
Barbell Curl
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 20 Reps
Barbell Curl
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 20 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Thu
ABS + CARDIO
Est. 63 min
13 exercises
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Bench Rotational Sit-Up
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Bench Rotational Sit-Up
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Treadmill Running
1 Set
Fri
CHEST
Est. 54 min
18 exercises
Dumbbell Incline Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Decline Bench Press
1 Set x 20 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Decline Bench Press
1 Set x 20 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Decline Bench Press
1 Set x 20 Reps
Bench Push-Up
1 Set x 5 Reps
Incline bench push up
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Elevated Push-Up
1 Set x 5 Reps
Incline bench push up
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Bench Push-Up
1 Set x 5 Reps
Incline bench push up
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Sat
BACK + ABS + CARDIO
Est. 114 min
31 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Standing Lateral Pull Down
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Standing Lateral Pull Down
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Standing Lateral Pull Down
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 5 Reps
Rope Upright Rows
1 Set x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 5 Reps
Rope Upright Rows
1 Set x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 5 Reps
Rope Upright Rows
1 Set x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Bench Crunch
1 Set x 20 Reps
Leg Raise with Hip Thrust
1 Set x 20 Reps
Decline Oblique Crunch
2 Sets x 10 Reps
Dumbbell Wood Chop
1 Set x 20 Reps
Treadmill Running
1 Set
Sun
REST
Est. 0 min
0 exercises
This day is empty
