4 Days Work-out for Lean Build
Cutting
Intermediate
None
Plan Details
The 4 Days Work-out for Lean Build routine by kelvintprotran is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Workout that will help you get lean fast!
Routine detail
Mon
Leg and Abs
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
Chest and Cardio
Est. 0 min
9 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Wed
Arm and Abs
Est. 0 min
12 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Rest Day
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Back
Est. 0 min
8 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
