12 week lean body trainer
Cutting
Beginner
Dumbbell
Plan Details
The 12 week lean body trainer routine by jesoren is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
https://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer.html
Routine detail
Day 1
Back & Biceps
Est. 66 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Delts & Triceps
Est. 45 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Day 3
Cardio
Est. 28 min
1 exercise
Elliptical Training
1 Set
Day 4
Legs & Abs
Est. 60 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
