A Must Have Item For Your Home Gym!

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.

rogue power rack

  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

db squatandpress

Photo courtesy of Truth About Abs

Dumbbell Bench Press

db bench press

Photo courtesy of Bodybuilding.com

Dumbbell Renegade Rows

db renegade rows

Photo courtesy of Truth About Abs

Dumbbell One Leg Calf Raise

dumbbell one leg calf raise

Photo courtesy of Critical Bench

Dumbbell Seated Curls

db seated curl

Photo courtesy of Bodybuilding.com

Dumbbell Triceps Kickbacks

dumbbell tricep kickbacks

Photo courtesy of Bodybuilding.com

Dumbbell One Arm Swings

db one arm swings

Photo courtesy of Truth About Abs


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