Lean Muscle Developer - 2 Week Routine
General
Advanced
Dumbbell
Plan Details
The Lean Muscle Developer - 2 Week Routine routine by iball.jlur is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
5 days a week -- 3 days of strength training, 2 days of cardio; 8 different workouts spread out over 2 weeks. HIIT Routine: Perform exercises in order, as many reps as possible in 60 second intervals.
Routine detail
Mon
Push (Week 1)
Est. 54 min
6 exercises
Leverage Chest Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Mon
Push (Week 2)
Est. 62 min
7 exercises
Leverage Incline Chest Press
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Tue
Cardio (Week 1) - HIIT
Est. 28 min
15 exercises
Dumbbell Lateral Lunge with Bicep Curl
1 Set
Total Body Extension
1 Set
Dumbbell Deadlift
1 Set
Total Body Extension
1 Set
Dumbbell Rotational Curl
1 Set
Total Body Extension
1 Set
Split Jump
1 Set
Total Body Extension
1 Set
Dumbbell Bent-Over Row
1 Set
Total Body Extension
1 Set
Push-Up (Wide Hand)
1 Set
Total Body Extension
1 Set
Push-Up to Side Plank
1 Set
Total Body Extension
1 Set
Plank
1 Set
Tue
Cardio (Week 2) - Cycling
Est. 22 min
1 exercise
Indoor Cycling
1 Set
Wed
Pull (Week 1)
Est. 57 min
7 exercises
EZ Bar Curl
3 Sets x 15 Reps
Wrist Roller
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
Pull (Week 2)
Est. 67 min
9 exercises
Preacher Curl Machine
3 Sets x 15 Reps
Wrist Roller
3 Sets x 5 Reps
Dumbbell Inner Bicep Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Thu
Cardio (Week 1) - Cycling
Est. 22 min
1 exercise
Indoor Cycling
1 Set
Thu
Cardio (Week 2) - HIIT
Est. 28 min
15 exercises
Dumbbell Lateral Lunge with Bicep Curl
1 Set
Total Body Extension
1 Set
Dumbbell Deadlift
1 Set
Total Body Extension
1 Set
Dumbbell Rotational Curl
1 Set
Total Body Extension
1 Set
Split Jump
1 Set
Total Body Extension
1 Set
Dumbbell Bent-Over Row
1 Set
Total Body Extension
1 Set
Push-Up (Wide Hand)
1 Set
Total Body Extension
1 Set
Push-Up to Side Plank
1 Set
Total Body Extension
1 Set
Plank
1 Set
Fri
Legs (Week 1)
Est. 42 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 15 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Fri
Legs (Week 2)
Est. 72 min
9 exercises
Single-Leg Squat
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 15 Reps
Dumbbell Squat
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Flutter Kick
4 Sets x 16 Reps
Glute Kickback
4 Sets x 16 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Hanging Knee Raise
2 Sets x 15 Reps
