At Home Lean Muscle Mass

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Back, Bi, Tri 12 exercises, 55 mins

Dumbbell Bent-Over Row	4x16,14,12,10 reps	rest: 0s
Dumbbell Lateral Raise	4x14 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	4x16,14,12,10 reps	rest: 0s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x14,12,10,8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x16,12,8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x14,12,10 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 0s
Leg Pull-In	3x14 reps	rest: 60s
Tuck Crunch	3x14 reps	rest: 60s

Chest, Tri, Abs 12 exercises, 41 mins

Dumbbell Bench Press	4x16,14,12,10 reps	rest: 0s
Dumbbell One-Arm Row	3x14 reps	rest: 0s
Dumbbell Incline Bench Press	4x16,14,12,10 reps	rest: 0s
Dumbbell Lateral Raise	3x14 reps	rest: 0s
Dumbbell Fly	3x14,12,10 reps	rest: 0s
Dumbbell Bent-Over Row	2x14 reps	rest: 0s
Dumbbell Press (Close Grip)	3x16,14,12 reps	rest: 0s
Dumbbell Bicep Curl	2x14 reps	rest: 0s
Dumbbell Alternating Tricep Extension	3x14,12,10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	2x14 reps	rest: 0s
Weight Plate Russian Twist	2x16 reps	rest: 60s
Scissor Kick	2x16 reps	rest: 60s

Legs, Shoulders, Abs 11 exercises, 31 mins

Dumbbell Step-Up	4x18,16,14,12 reps	rest: 0s
Band Squat	3x14 reps	rest: 0s
Kettlebell Front Squat	4x18,16,14,12 reps	rest: 0s
Kettlebell Single-Leg Deadlift	3x16,14,12 reps	rest: 0s
Dumbbell Lateral Raise	4x16,14,12,10 reps	rest: 0s
Band Hip Lift	2x16 reps	rest: 0s
Dumbbell Upright Row	4x14,12,10,8 reps	rest: 0s
Dumbbell Fly	3x14 reps	rest: 0s
Dumbbell Seated Calf Raise	3x16,14,12 reps	rest: 0s
Dumbbell Incline Fly	3x12 reps	rest: 0s
Dumbbell Calf Raise	3x16,14,12 reps	rest: 0s