Lean mass high intensity Gym Program
Day 1 Chest and Triceps
Warm-up NB !!!!!!
- Capsule warm up 15 reps per movement
Chest Workout
- 4 sets of 15 reps Cable flies standing (most muscular)
- 4 sets of 15 reps Incline dumbbell press
- 5 sets x 20 reps of flat dumbbell fly’s
Super set
- 5 sets x 20 reps hands out push ups
- 4 sets (10,8,6,failure reps) Flat bench press
Triceps workout
- 4 sets x 15 reps tricep cable pushdowns
- 4 x 15 Close grip bench press
- 4 x 20 scull crushers EZ bar
- 4 x 15 reps tricep dips (with bench)
- 5 x 20 reps one hand reverse cable pulldown
Cardio = 10 min rowing high intensity
Day 2 Back and Biceps
Back Workout
- 4 sets of 15 reps wide grip lat pulldowns
- 4 sets of 15 reps close grip low row
- 5 sets x 20 reps close reverse grip lat pulldown
Super set
- 5 sets x 20 reps straight arm lat pull down
- 4 sets 20 reps bent over rows
- 4 sets (10,8,6,failure reps) Wide grip pull-ups
Biceps workout
- 4 sets x 15 reps cable bicep curl
- 4 x 15 dumbbell hammer curls
- 4 x 20 incline bench dumbbell curls
- 4 x 15 reps straight bar barbell curls
- 5 x (20, 15, 10, 5, failure reps) preacher curls
Cardio = 15min Elliptical high intensity
Day 3 Legs
Leg Workout
- 4 sets of 15 reps lunges no weight (warm-up)
- 4 sets of 15 reps hack squats
- 5 sets x 20 reps leg extensions
Super set
- 5 sets x 20 reps hammy curls
- 4 sets 20 reps leg press
Super set
- 4 x 1min wall squat
- 5 sets 15 reps straight leg deadlifts (hammies)
- 3 x 30 reps leg extensions
Day 4 Shoulders
Shoulder workout
- Capsule warm-up x 15 reps per movement ( warm-up 2 sets)
- 4 sets 20 reps one arm dumbbell shoulder press (10 an arm)
- 4 sets 12 reps dumbbell side raise
- 4 sets 12 reps dumbbell front raise Super set one arm at a time !!
- 4 sets 12 reps bent over reverse fly
- 4 x sets 15 reps barbell front raise
- 4 x 20 reps reverse cable fly’s
Super set
- 4 x 20 reps barbell shrugs
Cardio = rowing 10 min high intensity
Day 5 Back and Biceps
Back Workout
- 4 sets of 15 reps wide grip lat pulldowns
- 10 sets 10 reps wide grip pull ups
- 5 x 15 reps one arm dumbbell row
Biceps workout
- 4 sets 15 reps cable bicep curls
- 10 sets 10 reps incline dumbbell bicep curls
- 2 x EZ bars close grip 30 reps light
Cardio = 15 min elliptical
