Full Body Lean Muscle

Workout Name : Full Body Lean Muscle

Shared By : cerebrux.gr

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 885

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Description

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.

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Monday Combo A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 10 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 10 5 Progress Chart

Back

Chin Up Chin Up 90 sec 5 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 10 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 10 5 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 10 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 10 3 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 30 sec 20 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 30 sec 20 3 Progress Chart
Wednesday Combo B
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 10 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 10 5 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 90 sec 10 5 Progress Chart

Upper Legs

Dumbbell One Leg Squat Dumbbell One Leg Squat 90 sec 10 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 10 5 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 90 sec 10 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 10 5 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 90 sec 10 5 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 20 5 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 20 5 Progress Chart
Friday Combo 3
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 90 sec 10 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 90 sec 10 5 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 10 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 10 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 10 5 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 90 sec 10 5 Progress Chart

Forearms

Dumbbell Standing Alternate Reverse Curl Dumbbell Standing Alternate Reverse Curl 90 sec 10 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 10 5 Progress Chart

Abs

Air Bike Air Bike 30 sec 20 5 Progress Chart