Lean Muscle Workout Plan 1
Warm Up: Freemotion Incline Trainer- 5 minutes, Burn Machine - 5 minutes.
Planned Sets/Reps/Rest: First a warm up set, then 2 sets of 10-12 reps. Rest one minute between sets, and two minutes between exercises.
| Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | |
|---|---|---|---|---|---|
| Exercise | LBS-REPS | LBS-REPS | LBS-REPS | LBS-REPS | LBS-REPS |
| Warm up | Warm Up Weight | ---------- | ---------- | ---------- | ---------- |
| DB Squat & Press | 30 - 10 | 40 - 10 | 40 - 7 | ---------- | ---------- |
| DB Bench Press | 40 - 12 | 60 - 10 | 60 - 10 | ---------- | ---------- |
| DB Renegade Rows | ---------- | 30 - 10 | 30 - 10 | ---------- | ---------- |
| DB 1 Leg Calf Raise | 2 Leg Body Weight - 12 Reps | 1 Leg Body Weight - 10 Reps | 1 Leg Body Weight - 10 Reps | ---------- | ---------- |
| DB Seated Bicep Curls | ---------- | 30 - 10 | 30 - 10 | ---------- | ---------- |
| DB Tricep Kickbacks | ---------- | 20 - 12 | 20 - 10 | ---------- | ---------- |
| DB 1 Arm Swings | 20 - 10 | 40 - 10 | ---------- | ---------- | ---------- |
Lean Muscle Workout Plan 1 Comments: Next time I do this workout: DB Squat & Press: Use 35lb DB's.
DB 1 Arm Swings: Start with a 40lb DB.
Exercise Photos:
Dumbbell Squat & Press
Photo courtesy of Truth About Abs
Dumbbell Bench Press
Photo courtesy of Bodybuilding.com
Dumbbell Renegade Rows
Photo courtesy of Truth About Abs
Dumbbell One Leg Calf Raise
Photo courtesy of Critical Bench
Dumbbell Seated Curls
Photo courtesy of Bodybuilding.com
Dumbbell Triceps Kickbacks
Photo courtesy of Bodybuilding.com
Dumbbell One Arm Swings
Photo courtesy of Truth About Abs
Please post your comments, suggestions and helpful hints.
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