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Jun 18th 2019

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Lean Muscle Developer - 2 Week Routine

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Push (Week 1) 6 exercises, 53 mins

Leverage Chest Press	3x15 reps	rest: 120s
Dumbbell Incline Bench Press (Hammer Grip)	3x15 reps	rest: 75s
Dumbbell Incline Fly	3x15 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 75s
Dip	3x10 reps	rest: 75s
Hanging Knee Raise	3x15 reps	rest: 45s

Push (Week 2) 7 exercises, 1 hr 1 min

Leverage Incline Chest Press	3x15 reps	rest: 120s
Leverage Shoulder Press	3x15 reps	rest: 75s
Dumbbell Incline Bench Press	3x15 reps	rest: 75s
Cable Shoulder Extension	3x10 reps	rest: 75s
Dumbbell Seated Tricep Press	3x15 reps	rest: 75s
Dip	3x15 reps	rest: 75s
Hanging Knee Raise	3x15 reps	rest: 45s

Cardio (Week 1) - HIIT 15 exercises, 28 mins

Dumbbell Lateral Lunge with Bicep Curl	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Deadlift	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Rotational Curl	1x reps	rest: 0s
	1x reps	rest: 30s
Split Jump	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Bent-Over Row	1x reps	rest: 0s
	1x reps	rest: 30s
Push-Up (Wide Hand)	1x reps	rest: 0s
	1x reps	rest: 30s
Push-Up to Side Plank	1x reps	rest: 0s
	1x reps	rest: 30s
Plank	1x8 reps	rest: 60s

Cardio (Week 2) - Cycling 1 exercises, 21 mins

Indoor Cycling

0x0 reps

rest: 20s

Pull (Week 1) 7 exercises, 56 mins

EZ Bar Curl	3x15 reps	rest: 75s
Wrist Roller	3x5 reps	rest: 75s
Dumbbell Hammer Curl	3x15 reps	rest: 75s
Pull-Up	3x10 reps	rest: 75s
EZ Bar Curl (Reverse Grip)	3x15 reps	rest: 75s
Dumbbell Lateral Raise	3x15 reps	rest: 75s
Hanging Leg Raise	3x15 reps	rest: 45s

Pull (Week 2) 9 exercises, 1 hr 7 mins

Preacher Curl Machine	3x15 reps	rest: 75s
Wrist Roller	3x5 reps	rest: 75s
Dumbbell Inner Bicep Curl	3x15 reps	rest: 75s
Dumbbell Concentration Curl	3x15 reps	rest: 75s
Dumbbell Shoulder Shrug	3x15 reps	rest: 75s
Dumbbell Alternating Front Raise	2x15 reps	rest: 75s
Machine Lat Pulldown (Reverse Grip)	2x15 reps	rest: 75s
Chin-Up	2x10 reps	rest: 75s
Hanging Leg Raise	2x15 reps	rest: 45s

Cardio (Week 1) - Cycling 1 exercises, 21 mins

Indoor Cycling

0x0 reps

rest: 20s

Cardio (Week 2) - HIIT 15 exercises, 28 mins

Dumbbell Lateral Lunge with Bicep Curl	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Deadlift	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Rotational Curl	1x reps	rest: 0s
	1x reps	rest: 30s
Split Jump	1x reps	rest: 0s
	1x reps	rest: 30s
Dumbbell Bent-Over Row	1x reps	rest: 0s
	1x reps	rest: 30s
Push-Up (Wide Hand)	1x reps	rest: 0s
	1x reps	rest: 30s
Push-Up to Side Plank	1x reps	rest: 0s
	1x reps	rest: 30s
Plank	1x8 reps	rest: 60s

Legs (Week 1) 6 exercises, 41 mins

Smith Machine Squat	3x12 reps	rest: 75s
Machine Leg Extension	3x12 reps	rest: 75s
Machine Seated Calf Raise	3x12 reps	rest: 75s
Dumbbell Lunge	3x12 reps	rest: 75s
Hanging Leg Raise	1x15 reps	rest: 45s
Hanging Knee Raise	2x15 reps	rest: 45s

Legs (Week 2) 9 exercises, 1 hr 12 mins

Single-Leg Squat	4x15 reps	rest: 45s
Prisoner Squat	4x15 reps	rest: 45s
Dumbbell Squat	4x15 reps	rest: 45s
Dumbbell Calf Raise	4x15 reps	rest: 45s
Machine Seated Calf Raise	4x15 reps	rest: 45s
Flutter Kick	4x16 reps	rest: 45s
Glute Kickback	4x16 reps	rest: 45s
Hanging Leg Raise	2x15 reps	rest: 45s
Hanging Knee Raise	2x15 reps	rest: 45s