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.
Photo courtesy of Truth About Abs
Photo courtesy of Bodybuilding.com
Photo courtesy of Truth About Abs
Photo courtesy of Critical Bench
Photo courtesy of Bodybuilding.com
Photo courtesy of Bodybuilding.com
Photo courtesy of Truth About Abs
Please post your comments, suggestions and helpful hints.
Jul 06, 22 01:48 PM
Weights/Bar/bench/clamps/safety bars,etc! Everything is included and is In VERY good condition! About 300lbs of weight along with a adjustable/removable
Sep 20, 21 02:39 PM
Bar has been used less than one year. It is in superb shape. Same bar new is almost $1,000 dollars. Selling for 800.00.I Have the tube to ship it. Razor4wolverines@yahoo.co
Jul 07, 21 05:35 PM
I have 395 pounds of weight Including the barbell. 4)45 2)35 2)25 2)10 4)5 4)2.5 contact: Guadron193@gmail.com