Build Lean Muscle Routine
This routine will focus on adding lean muscle tissue and also keep bodyfat gain to a minimum.
Monday - Chest and Shoulders.
Do a 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 work on pre cor
Tuesday - Back and Abs
Do a 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 - Day 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 today
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 and 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
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