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Sample Workout Routine To Gain Lean Muscle MassLeave a Reply

Here is a sample workout routine for those who are frustrated training hard but seeing no progress and trying to get rid of pounds of excessive fat at the same time.

Monday, Wednesday, Friday - Wake up in the morning, drink a glass of orange juice and run about 15-20 min

Monday:

Cardio - 15 min (treadmill or stationary bike)
Chest:
Bench press - 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes - 3 x 10
Inclined bench press - 2 x 10
Weighted dips - 1 x 8
Cable crossovers - 1 x 15
Shoulders:
Behind the neck press - 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes - 2 x 10
Barbell upright rows - 2 x 12
Bent over dumbbell flyes - 3 x 10
Triceps:
Lying barbell triceps extension - 1 x 15, 1 x 12, 2 x 8
Cable pressdowns - 2 x 10
Abs:
Roman chair - 5 x max
Lying leg raise - 5 x max
Cardio 15 min

Tuesday:

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Wednesday:

Cardio - 15 min
Back (I strongly recommend to make chin ups but you can do cable rows instead of them)
Narrow grip chin ups - 3 x max
Behind the neck chin ups - 2 x max
Shoulder width grip bent over barbell rows - 2 x 10
T-bar rows - 2 x 8
Biceps:
Standing barbell curls - 1 x 15, 1 x 12, 2 x 8
Inclined bench seated dumbbell curls - 2 x 10
Concentration curls - 1 x 12
Abs:
Crunches - 5 x max
Sit-ups - 5 x max
Cardio - 15 min

Thursday:

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Seated twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max

Friday:

Cardio - 15 min
Legs:
Squats - 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats - 2 x 10
Leg press - 2 x 8
Stiff legged deadlifts - 1 x 20, 1 x 17, 3 x 15
Lying leg curls - 2 x 15
Calves:
Standing calf raise - 3 x 25
Abs:
Roman chair - 5 x max
Twisted crunches - 5 x max
Cardio - 15 min

Saturday:

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 3 x max to each side.
Twists with a bar or stick - 3 x 100 to each side
Seated twists with a bar or stick - 3 x 100 to each side

Sunday - Off

Notes:

Eliminate simple sugar products from your diet.
Eat 5-6 well-balanced meals a day.
Do not use a diet that makes you feel hungry.

by Tony Myer


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