Crouching Tiger - Reborn Phoenix - Hidden Dragon (Full Body Lean Muscle)

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RATING: 91 (FROM 12 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was designed for bodybuilding Intermediates who want to gain lean muscle. This 3 day split routine consists of exercises that will hit every muscle fiber, every 48 hours (weekend off).

I've built and tested it during intermittent fasting and the results are amazing.

On repetitions and volume/intensity focus:
- Full range motion
- Slow (>3 sec) motion
- The 9-10th rep should be hard to complete (on > 3 set)

On rests focus:
- Breathing
- Visualising your end goals

Last but not least, you have to SLEEP at least 7-8 hours to get the end results of this workout.

Monday
Wednesday
Friday

Crouching Tiger (Combo A) 9 exercises, 1 hr 40 mins

Barbell Bench Press	5x10 reps	rest: 90s
Barbell Squat	5x10 reps	rest: 90s
Chin-Up	5x5 reps	rest: 90s
Machine Leg Curl (Prone)	5x10 reps	rest: 90s
Barbell Military Press	5x10 reps	rest: 90s
Cable Rope Face Pull	5x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Bench Crunch	3x20 reps	rest: 30s
Oblique Crunch	3x20 reps	rest: 30s

Reborn Phoenix (Combo B) 10 exercises, 2 hrs 12 mins

Barbell Deadlift	5x10 reps	rest: 90s
Dumbbell Incline Bench Press	5x10 reps	rest: 90s
Dumbbell Incline Bench Row	5x10 reps	rest: 90s
Dumbbell Single-Leg Squat	5x10 reps	rest: 90s
Dumbbell Lateral Raise	5x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	5x10 reps	rest: 90s
Cable Cross-Over	5x10 reps	rest: 90s
Dumbbell Incline Curl	5x10 reps	rest: 90s
Cable Kneeling Crunch	5x20 reps	rest: 30s
Cable Wood Chop	5x20 reps	rest: 30s

Hidden Dragon (Combo 3) 8 exercises, 1 hr 40 mins

Dip	5x10 reps	rest: 90s
Machine Fly	5x10 reps	rest: 90s
Cable Seated Row	5x10 reps	rest: 90s
Dumbbell Seated Arnold Press	5x10 reps	rest: 90s
Barbell Shrug	5x10 reps	rest: 90s
Barbell Preacher Curl	5x10 reps	rest: 90s
Barbell Hip Thrust	5x10 reps	rest: 90s
Air Bike	5x20 reps	rest: 30s