Putting On Lean Muscle

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to help those struggling to put on lean mass achieve their goals through major muscle building exercises and super-sets.

Gaining muscle and leaning out is extremely difficult which is why it is important for an individual to keep up intensity throughout the entire workout and perform the designated sets/reps to prevent muscle loss or bulking up too much.

***************** Day 1 *********************

- On this exercise day you will focus on working out the back, bicep and ab muscles while also super setting other muscle groups in the workout.

First you will start off with the Wide-Grip Lat Pulldown for 4 sets Super-Set with the Dumbbell Lateral Raise.

This will be followed by 3 sets of Cable Seated Rows that is Super-Set with Push Ups with your Feet Elevated.

The One Arm Dumbbell Row with be next as you will Super-Set this exercise with the Dumbbell Shoulder Press.

The final back exercise that you will super-set will be the Barbell Bent Over Row and the Push Up.

After the completion for the sets of the Back Extensions you will move onto the next Super-Set.

With the next Super-Set you will perform will be the combination of the Barbell Curl and Bench Dip.

Next will be 3 sets of the Preacher Curl, Super-Set with Cable Tricep Pushdowns.

The Close Grip Cable Curl will then be combined with the Chest Dip as your final super-set that you will perform.

Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.

***************** Day 2 *********************

- On this exercise day you will focus on working out the chest, tricep and ab muscles while also super setting other muscle groups in the workout.

First you will start off with the Dumbbell Bench Press for 4 sets Super-Set with the One Arm Dumbbell Row.

This will be followed by 4 sets of the Dumbbell Incline Bench Press that is Super-Set with Dumbbell Lateral Raise.

The Machine Fly with be next as you will Super-Set this exercise with the Cable Seated Row.

The final chest exercise that you will super-set will be the Dumbbell Decline Bench Press and the Push Up.

With the next Super-Set you will perform will be the combination of the Cable Triceps Pushdown and Barbell Curl.

Next will be 3 sets of the Barbell Triceps Extension, Super-Set with Close Grip Cable Curl.

The Dumbbell Standing Triceps Extension will then be combined with the Dumbbell Alternate Bicep Curl as your final super-set that you will perform.

To finish off working out the tricep muscle you will perform 2 sets for 16 reps of the Bench Dip exercise.

Abdominal exercises will be next as you will perform 2 sets and 16 reps for all 3 ab exercises listed.

***************** Day 3 *********************

- On this exercise day you will focus on working out the leg, shoulder and ab muscles while also super setting other muscle groups in the workout.

First you will start off with 4 sets of the Barbell Deadlift and Barbell Squat.

This will be followed by Leg Extensions super-set with Seated Leg Curls.

The Leg Press with be next as you will perform this exercise alone for 4 sets

The final leg exercises that you will super-set will be the Lying Leg Curls and the Barbell Lunge.

With the next Super-Set you will perform will be the combination of the Dumbbell Lateral Raise and the Dumbbell Fly.

Next will be the Barbell Up Right Row, super-set with the Push Up.

The Barbell Shrug will then be combined with the Dumbbell Incline Fly as your final super-set that you will perform.

To finish off working out the leg muscles you will perform 3 sets for the Calf Press on Leg Press and Seated Calf Raise exercises.

Abdominal exercises will be next as you will perform 2 sets for all 3 ab exercises listed, holding onto the plank exercise for as long as you can.

It is important throughout this entire routine that you give yourself enough rest in between the workout days to allow for muscle recovery.

***************** Notes *********************

This is an advanced routine and not mean for beginners as it requires endurance to last through the entire routine and proper knowledge of how to complete super-sets correctly.

Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.

If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.

Day 1
Day 2
Day 3

Back, Biceps and Abs 18 exercises, 2 hrs 18 mins

Wide Grip Lat Pulldown	4x16,14,12,10 reps	rest: 60s
Dumbbell Lateral Raise	4x14 reps	rest: 60s
Cable Seated Row	4x16,14,12,10 reps	rest: 60s
Push Ups with Feet Elevated	3x12 reps	rest: 60s
One Arm Dumbbell Row	4x14,12,10,8 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Barbell Bent Over Row	4x14 reps	rest: 60s
Push Up	3x12 reps	rest: 60s
Back Extensions - Hyperextensions	3x14 reps	rest: 60s
Barbell Curl	3x16,12,8 reps	rest: 60s
Bench Dip	2x14 reps	rest: 60s
Preacher Curl	3x14,12,10 reps	rest: 60s
Cable Triceps Pushdown	2x14 reps	rest: 60s
Close Grip Cable Curl	3x14,12,10 reps	rest: 60s
Chest Dip	2x12 reps	rest: 60s
Knee Hip Raise On Parallel Bars	2x16 reps	rest: 60s
Reverse Crunch	2x16 reps	rest: 60s
Cable Crunch	2x16 reps	rest: 60s

Chest, Triceps and Abs 18 exercises, 2 hrs 12 mins

Dumbbell Bench Press	4x16,14,12,10 reps	rest: 60s
One Arm Dumbbell Row	3x14 reps	rest: 60s
Dumbbell Incline Bench Press	4x16,14,12,10 reps	rest: 60s
Dumbbell Lateral Raise	3x14 reps	rest: 60s
Machine Fly	3x14,12,10 reps	rest: 60s
Cable Seated Row	2x14 reps	rest: 60s
Dumbbell Decline Bench Press	3x12,10,8 reps	rest: 60s
Push Up	1x40 reps	rest: 60s
Cable Triceps Pushdown	3x16,14,12 reps	rest: 60s
Barbell Curl	2x14 reps	rest: 60s
Barbell Triceps Extension	3x14,12,10 reps	rest: 60s
Close Grip Cable Curl	2x14 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x14 reps	rest: 60s
Dumbbell Alternate Bicep Curl	2x14 reps	rest: 60s
Bench Dip	2x16 reps	rest: 60s
One Arm High-Pulley Cable Side Bends	2x16 reps	rest: 60s
Cable Side Bends	2x16 reps	rest: 60s
Pallof Press with Rotation	2x16 reps	rest: 60s

Legs, Shoulders and Abs 18 exercises, 2 hrs 31 mins

Barbell Deadlift	4x12 reps	rest: 60s
Barbell Squat	4x14,12,10,8 reps	rest: 60s
Leg Extensions	4x18,16,14,10 reps	rest: 60s
Seated Leg Curl	3x14 reps	rest: 60s
Leg Press	4x18,16,14,10 reps	rest: 60s
Lying Leg Curls	3x16,14,12 reps	rest: 60s
Barbell Lunge	2x16 reps	rest: 60s
Dumbbell Lateral Raise	4x16,14,12,8 reps	rest: 60s
Dumbbell Fly	3x14 reps	rest: 60s
Barbell Up Right Row	4x14,12,10,8 reps	rest: 60s
Push Up	3x14 reps	rest: 60s
Barbell Shrug	3x14,12,10 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Calf Press On Leg Press	3x16,14,12 reps	rest: 60s
Seated Calf Raise	3x16,14,12 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Jackknife Sit-up	3x16 reps	rest: 60s
Plank	2x0 reps	rest: 60s