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Lean Muscle Constructing Exercises (free plan)



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30 Comments

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    Monday (Power)

    Barbell press 5×5

    bent over rowing 3 sets of 8 s0 – 60 second rest

    chin ups 3 sets o 8 30 – 60 second rest

    rows each arm 2 sets 10 reps each arm

    barbell curl 2 sets 10 reps

    tricep pull down 3 sets 6 reps

    30 scond sprints followed y 30 second jog for 10 minutes

    3 sets of 8.30 – 60 second rest
    underhand pull ups 3 sets of 8, 30-60 second rest
    renegade rows each arm 2 sets of 10 reps eah arm
    standing barbell url 2 sets of 10 repsBarbell incline press 5 x5 bend over rowing
    tricep cable pull down 3 sets of 6 reps
    treadmill or outside sprints

    Day 2 – power buildng
    barbell front squats 5 x 5
    stiff leg deadlifts 5 x 5
    dumbbell steps ups 3 sets 6 reps 3040 second inbetwen
    plate crunhes 3 set of 15 reps
    knees to bows 3 sets of 15 reps
    finisher at loss treadmill or outside sprint intervals, 30 seond sprit, 30 second walk, 10 reps

    wednesday (off)

    Day 4.

    barbell thrusters 4 sets 10 reps
    chin ups or jumping chin ups 4 sets 10 reps
    kettlebell or dumbbell swings 4 sets 20 reps
    100 yard sprint
    or 30 second treadmill sprint 4 sets 1 reps

    rest 2 minutes, repeat circuit 3-4 times
    fat loss fnser slow jog for 20-30 minutes

    Day 5 hybrid training ircuits

    barbell sumo uprights 4 sets of 60 seconds
    highknee jumps 4 sets 60 seconds
    burpees 4 sts of 60 seconds
    edicine ball russian twists 4 sets of 60 seconds
    rest 2 minutes, repeat circuit 3-4 times
    fat loss finisher fast walk or jog 20 – 30 minutes

    Day 6 upper body specialization

    arm specialization
    standing reverse grip EZ bar urls 5 sets 7 reps
    seated dumbbell hammer curls 10 sets 12 reps
    pracher bench curls AMRAP
    rest 2 minutes, repeat circuit 1 more time

    Back specilization
    wide grip chin ups AMRAP
    if cannot do chn ups, 10 x 10 egatives
    medum grip chin ups AMRAP
    narrow grip chin ups AMRAP
    rest 3 miutes, repeat crcuit one more time

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  4. On this workout phase 1, day 15 exercise 1, has parameters of 5,3,3,2,1. I'm a little confused with this, do I do 5 sets and increase the weight? The white boxes seem to only show 3 sets as 4 and 5 are grey. Thanks.

  5. do you do these with heavy weights or vary on your energy and can you do differant sets with these workouts or are there certain sets we do?

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