Build Lean Muscle Routine
This routine will focus on adding lean muscle tissue and also keep body fat gain to a minimum.
MONDAY
Chest and shoulders.
Do 5 minute warm up on elliptical and do light stretching for muscle groups being worked.
- incline dumbbell presses 4 sets x 15, 12, 10, 10 reps reaching failure on the last two sets
- flat bench smith machine presses 4 sets x 15, 12, 10, 10 reps reaching failure on the last two sets
- super set. Pec deck flyes with push ups. 3 rounds failure on each set. Try to keep failure in the 10-12 range on the pec deck and on push ups simply do as many as you can
- seated arnold presses 4 sets x 12, 10, 10, 8 reps failing on the last two sets
- one arm dumbbell laterals 3 sets x failure in the 12 range
- bent over dumbbell laterals 3 sets x failure in the 12-15 range
**cardio 30 minutes moderate intensity workout
TUESDAY
Back and Abs
Do 5 minute warm up on elliptical and do light stretching of all muscle groups being worked.
- underhand grip barbell rows 4 sets x 15, 12, 10, 10 reps with the last two sets to failure
- two arm dumbbell rows 3 sets x 10 reps failing on the last two sets
- stiff arm cable pullovers 3 sets to failure in the 10-12 range
- pull ups 3 sets to failure. If you can't do more then 2 or 3 reps then do inverted pull ups using the smith machine
- dumbbell shrugs 4 sets x 10, 8, 8, 6 reps with the last two sets to failure
- rope crunches 3 sets x 30 reps
- leg raises 3 sets x 20 reps
*cardio 25 minutes on treadmill moderate to intense workload
WEDNESDAY-Off
THURSDAY
Legs
5 minute warm up on stationary bike, then light stretching for the lower body.
- leg extensions 4 sets x 15 reps, with the last set to failure
- leg press 5 sets 20, 20, 15, 15, 12 reps with the last 3 sets to failure
- barbell front squats 2 sets x 20 reps
- hack squats 2 sets x 15 reps both to failure
- seated leg curls 3 sets to failure in 10 rep range
- standing leg curls 3 sets to failure in 12 rep range
- toe presses on leg press 5 sets x 15 , last 3 sets to failure
No cardio needed.
FRIDAY
Arms
Light stretching of arm muscles before workout
- barbell or e-z curl bar curls 4 sets x 15, 12, 10, 10 reps with the last two sets to failure
- incline dumbbell curls 3 sets x 10 reps, the last two sets to failure
- super set two arm dumbbell hammer curls with tricep pressdowns 4 sets x 10 reps on everything and fail on the last two sets
- 3 sets to failure on upright dips
- one arm dumbbell kickbacks 3 sets x 12 reps, last set to failure
*cardio 30 minutes on treadclimber or step mill , moderate to high intensity
SATURDAY/SUNDAY
Off or active rest like sports, martial arts etc
**note rest 50-60 seconds between sets and do active stretching or partner assisted stretching post workout each day
***attempt to progressively add weight to each set and reach complete failure on the sets that note such
Last routine: Tone up and lose fat
Routine will focus on toning up each muscle group and dropping body fat simultaneously.
MONDAY
Chest and Back
Warm up 5 minutes on elliptical machine and light stretching of upper body
- incline machine bench press 4 sets x 15, 12, 10, 10 reps
- lat pulldowns 4 sets x 12 reps
- flat bench dumbbell fly's and 3 sets x 15 reps
- one arm dumbbell rows 3 sets x 12 reps
- decline hammer strength machine 3 sets x 12 reps
- seated cable rows 3 sets x 12 reps
*cardio 30 minutes on elliptical, moderate intensity
TUESDAY
Abs and Cardio
- bicycle crunches 3 sets x 30-40 reps
- ab crunch machine 3 sets x 20 reps
- leg raises 3 sets x 20-25 reps
- body bar twists 3 sets x 40 seconds
*cardio 35 minutes on treadmill on moderately intense level (4.0-5.0 speed)
WEDNESDAY
Legs
5 minutes warm up on stationary bike and light stretching of lower body
- leg extensions 4 sets x 15 reps
- laying leg curls 4 sets x 12 reps
- smith machine squats 3 sets x 20 reps
- stiff legged deadlifts 3 sets x 15 reps
- selected leg press 3 sets x 15 reps
- standing leg curls 3 sets x 10 reps
- seated calf raises super setted with no weight standing calf raises 3 round x 15 reps on each
*no cardio today
THURSDAY
Cardio 25 minutes on stair master, low intensity
FRIDAY
Shoulders and Arms
5 minutes on elliptical and light stretching of upper body muscles
- hammer strength shoulder press 3 sets x 12 reps
- side laterals 3 sets x 12 reps
- rear delt machine 3 sets x 10 reps
- straight bar cable curls 3 sets x 10 reps
- tricep pressdowns 3 sets x 12 reps
- one arm dumbbell preacher curls 3 sets x 10 reps
- dumbbell skull crushers 3 sets x 12 reps
- seated dumbbell hammer curls on Swiss ball 2 sets x 15 reps
- rope pressdowns 2 sets x 12 reps
**15 minutes interval training. 5 minute warm up then do 15 minutes of alternating one minute of low intensity work with one minute high intensity work.
SATURDAY
Cross training. Do any physical activity you enjoy. Running, bike riding, roller blading, rock climbing etc.
**note rest 30-40 seconds between sets
***do active or partner assisted stretching after each workout.
Further Articles
Below are related articles that may be of interest to you. To view one simply click the link below and the article will be displayed.
