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
It is time for Ironmasters 2015 Winter sale.
7% off any size order: use discount code IMSTRONG7P2015 - expire 12/9/15
Black Friday only; 10% off any size order: use discount code BLKFRI10P2015
Please post your comments, suggestions and helpful hints.
Recent Articles
-
Ironmaster Super Bench Review
May 24, 17 02:14 PM
Ironmaster super bench, is a commercial gym quality bench at a reasonable price
-
Ironmaster Hyper Core - 45 Degree Hyper Extension Attachment
May 24, 17 02:13 PM
Ironmaster Hyper Core - 45 Degree Hyper Extension Attachment. This new Ironmaster Hyper Core - 45 Degree Hyper Extension Attachment simply plugs into the Super Bench
-
Ironmaster Cable Tower Attachment review
May 24, 17 02:09 PM
Ironmaster Cable Tower Attachment review. This is another great accessory in the Ironmaster line of home gym equipment.
