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This routine is designed to help those struggling to put on lean mass achieve their goals through major muscle building exercises and super-sets.
Gaining muscle and leaning out is extremely difficult which is why it is important for an individual to keep up intensity throughout the entire workout and perform the designated sets/reps to prevent muscle loss or bulking up too much.
***************** Day 1 *********************
- On this exercise day you will focus on working out the back, bicep and ab muscles while also super setting other muscle groups in the workout.
First you will start off with the Wide-Grip Lat Pulldown for 4 sets Super-Set with the Dumbbell Lateral Raise.
This will be followed by 3 sets of Cable Seated Rows that is Super-Set with Push Ups with your Feet Elevated.
The One Arm Dumbbell Row with be next as you will Super-Set this exercise with the Dumbbell Shoulder Press.
The final back exercise that you will super-set will be the Barbell Bent Over Row and the Push Up.
After the completion for the sets of the Back Extensions you will move onto the next Super-Set.
With the next Super-Set you will perform will be the combination of the Barbell Curl and Bench Dip.
Next will be 3 sets of the Preacher Curl, Super-Set with Cable Tricep Pushdowns.
The Close Grip Cable Curl will then be combined with the Chest Dip as your final super-set that you will perform.
Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.
***************** Day 2 *********************
- On this exercise day you will focus on working out the chest, tricep and ab muscles while also super setting other muscle groups in the workout.
First you will start off with the Dumbbell Bench Press for 4 sets Super-Set with the One Arm Dumbbell Row.
This will be followed by 4 sets of the Dumbbell Incline Bench Press that is Super-Set with Dumbbell Lateral Raise.
The Machine Fly with be next as you will Super-Set this exercise with the Cable Seated Row.
The final chest exercise that you will super-set will be the Dumbbell Decline Bench Press and the Push Up.
With the next Super-Set you will perform will be the combination of the Cable Triceps Pushdown and Barbell Curl.
Next will be 3 sets of the Barbell Triceps Extension, Super-Set with Close Grip Cable Curl.
The Dumbbell Standing Triceps Extension will then be combined with the Dumbbell Alternate Bicep Curl as your final super-set that you will perform.
To finish off working out the tricep muscle you will perform 2 sets for 16 reps of the Bench Dip exercise.
Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.
***************** Day 3 *********************
- On this exercise day you will focus on working out the leg, shoulder and ab muscles while also super setting other muscle groups in the workout.
First you will start off with 4 sets of the Barbell Deadlift and Barbell Squat.
This will be followed by Leg Extensions super-set with Seated Leg Curls.
The Leg Press with be next as you will perform this exercise alone for 4 sets
The final leg exercises that you will super-set will be the Lying Leg Curls and the Barbell Lunge.
With the next Super-Set you will perform will be the combination of the Dumbbell Lateral Raise and the Dumbbell Fly.
Next will be the Barbell Up Right Row, super-set with the Push Up.
The Barbell Shrug will then be combined with the Dumbbell Incline Fly as your final super-set that you will perform.
To finish off working out the leg muscles you will perform 3 sets for the Calf Press on Leg Press and Seated Calf Raise exercises.
Abdominal exercises will be next as you will perform 2 sets for all 3 ab exercises listed, holding onto the plank exercise for as long as you can.
It is important throughout this entire routine that you give yourself enough rest in between the workout days to allow for muscle recovery.
***************** Notes *********************
This is an advanced routine and not mean for beginners as it requires endurance to last through the entire routine and proper knowledge of how to complete super-sets correctly.
Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.
If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Barbell Bench Press
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Dumbbell Incline Bench Press
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Dumbbell Fly
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Dumbbell Pullover
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Leverage Chest Press
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Leverage Decline Chest Press
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Machine Fly
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Cable Cross-Over
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Cable Elevated Row
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Cable Kneeling Crunch
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Cable Side Bend
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Cable Rotation (Stability Ball)
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Cable Decline Chest Fly
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Parallel Bar Hip Raise
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Machine Reverse Lat Pulldown (Close Grip)
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Decline Crunch
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Decline Bench Leg Raise
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Barbell Ab Rollout
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Cable Rotation (Stability Ball)
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Weight Plate Russian Twist
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Seated Bench Leg Pull-In
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Cable Lat Pulldown (Wide Grip)
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Dumbbell One-Arm Row
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Leverage Machine High Row
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T Bar Row
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Back Hyperextension
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Cable Shoulder Extension
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Weighted Pull-Up
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rest: 60s
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Cable Seated Row
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Cable Rear Pulldown (Wide Grip)
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Barbell Deadlift
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Barbell Bent-Over Row
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Cable V Bar Pulldown
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Recumbent Bike
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rest: 60s
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Machine Seated Leg Curl
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Machine Leg Extension
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Machine Leg Press
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Calf Press On Leg Press
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Hack Squat
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Barbell Squat
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Barbell Hip Thrust
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Smith Machine Squat
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Barbell Deadlift
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Stability Ball Hamstring Stretch
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Dumbbell Walking Lunge
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Machine Seated Calf Raise
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Machine Hip Abduction
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Dumbbell External Rotation
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Cable External Rotation
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Machine Reverse Fly
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Machine Shoulder Press
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Cable Rope Deltoid Row
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Cable One-Arm Lateral Raise
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Cable Rear Pulldown (Wide Grip)
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Dumbbell Seated Shoulder Press
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Barbell Upright Row
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Dumbbell Bent-Over Raise
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Machine Deltoid Raise
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Dumbbell Alternating Front Raise
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Weight Plate Shrug
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Dumbbell Lateral Raise
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Push-Up
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Cable Kneeling Crunch
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Barbell Preacher Curl
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Dumbbell Hammer Curl
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Bench Dip
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Cable Tricep Kickback
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Cable Bicep Curl (Close Grip)
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Cable Reverse Curl
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Cable Tricep Pushdown (Rope)
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Cable Reverse Curl
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Cable Rope Overhead Tricep Extension
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Barbell Curl
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EZ Bar Decline Close Grip Skull Crusher
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Cable Kneeling Crunch
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Dumbbell Side Bend
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Weight Plate Russian Twist
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Seated Leg Tuck
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rest: 60s
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Dragon Flag
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Cable One-Arm Concentration Curl
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Dumbbell One-Arm Incline Curl
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Weighted Hanging Knee Raise
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Barbell Kneeling Wrist Curl (Palms Up)
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Barbell Kneeling Wrist Curl (Palms Down)
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Cable Kneeling Crunch
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Dumbbell Side Bend
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Seated Leg Tuck
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Weight Plate Russian Twist
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Cable Russian Twist (Stability Ball)
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Bench Leg Raise (Supine)
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Bench Weighted Decline Crunch
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Hanging Leg Raise
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Parallel Bar Hip Raise
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Leg Raise
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Barbell Ab Rollout (Kneeling)
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Weighted Hanging Knee Raise
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Decline Bench Leg Raise
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Bench Jackknife Sit-Up
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Parallel Bar Leg Raise
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Barbell Ab Rollout
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Cable Reverse Crunch
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Parallel Bar Hip Flexion
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Hanging Knee Raise Rotation
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V-Up
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Plank
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rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Jackknife Sit-Up
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rest: 60s
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Leg Pull-In
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3x8 reps |
rest: 60s
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Bird Dog
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rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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