Routine 2 lean gain
MaciejCzmiel avatar MaciejCzmiel
Feb 5th 2019
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Routine 2 lean gain

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

lean gain routine nr2, each body part twice

D2 Chest/Back/Arms  6 exercises, 1 hr 8 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x10 reps

rest: 90s audio icon
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Pull-Up exercise demonstration
Pull-Up

3x10 reps

rest: 90s audio icon
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Barbell Military Press exercise demonstration
Barbell Military Press

5x10 reps

rest: 90s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

4x12 reps

rest: 90s audio icon
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EZ Bar Curl exercise demonstration
EZ Bar Curl

4x12 reps

rest: 90s audio icon
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Dumbbell One-Arm Reverse Fly exercise demonstration
Dumbbell One-Arm Reverse Fly

3x12 reps

rest: 90s audio icon
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D3 Legs/ABS  6 exercises, 1 hr 1 min
Dumbbell Plie Squat exercise demonstration
Dumbbell Plie Squat

5x12 reps

rest: 120s audio icon
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Barbell Bulgarian Split Squat exercise demonstration
Barbell Bulgarian Split Squat

4x12 reps

rest: 90s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

3x15 reps

rest: 60s audio icon
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Barbell Seated Calf Raise exercise demonstration
Barbell Seated Calf Raise

4x12 reps

rest: 90s audio icon
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Crunch exercise demonstration
Crunch

3x20 reps

rest: 30s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x20 reps

rest: 30s audio icon
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D4 Chest/Back/Arms  6 exercises, 1 hr 8 mins
Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

5x12 reps

rest: 90s audio icon
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Dumbbell Deep Push-Up exercise demonstration
Dumbbell Deep Push-Up

3x8 reps

rest: 90s audio icon
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Barbell Bench Press (Close Grip) exercise demonstration
Barbell Bench Press (Close Grip)

4x15 reps

rest: 90s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x8 reps

rest: 60s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

5x12 reps

rest: 90s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x12 reps

rest: 90s audio icon
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