Lean Life - 2

Overview

Mon / Thur - Upper Body Circuit

Tues / Fri - Lower Body Circuit 

Wed - Cardio + Abs

Rest 30 Seconds Max Between Exercises

 

Monday / Thursday - Upper Body Circuit

Push-ups - 25 reps

Bent Over Barbell Row - 15 reps

Standing Barbell Curl - 15 reps

Tricep Pushdown - 15 reps

DB Lateral Raises - 15 reps

Seated Row - 15 reps

Reverse Barbell Curls - 25 Reps

5 minute light cardio (or light resistance)

5 minute fast cardio (fast jog or run or high resistance)

Repeat This Circuit Twice

Tuesday / Friday - Lower Body Circuit

Squat Jumps - 25 reps

DB Lateral Lunges - 15 reps (each)

DB Deadlift - 15 reps

Stability Ball Roll-ins - 15 reps

Reverse Lunge To Skip - 20 reps (each-bodyweight)

Squat Holds (or wall sit) - 1 minute

5 minute light cardio (or light resistance)

5 minute fast cardio (fast jog or run or high resistance)

Repeat This Circuit Twice

 

Wednesday - Cardio +Abs

10 minute light cardio (or light resistance)

Weight-To-Toes - 25 reps

Bicycle Crunch - 25 reps (each)

Elevated Heel Touches  - 25 reps 

Knee Pull-ins - 25 reps

12 minute interval cardio (1 minute fast or high resistance, 1 minute slow or low resistance)

Weight-To-Toes - 25 reps

Bicycle Crunch - 25 reps (each)

Elevated Heel Touches  - 25 reps 

Knee Pull-ins - 25 reps

12 minute moderate cardio (jog or moderate resistance) 

Lean Life - 1

Overview

Mon / Thur - Upper Body Circuit

Tues / Fri - Lower Body Circuit 

Wed - Cardio + Total Body

Rest 30 Seconds Max Between Exercises

 

Monday / Thursday - Upper Body Circuit

DB Bench Press - 15 reps

DB Single Arm Row - 15 reps (each)

Standing Alternating DB Curl - 15 reps (each)

Overhead DB Tricep Extension - 15 reps

Military Press - 15 reps

Upright Row - 15 reps

Reverse Crunches - 25 Reps

REPEAT THIS CIRCUIT TWICE BEFORE CONTINUING

10 minute light cardio (or light resistance)

12 minute interval cardio (1 minute fast or high resistance, 1 minute slow or low resistance)

 

Tuesday / Friday - Lower Body Circuit

Goblet Squat - 15 reps

DB Reverse Lunges - 15 reps (each)

Straight Leg DB Deadlift - 15 reps

Split Squats (split jumps) - 15 reps (each)

DB Step Ups - 15 reps (each)

Box Jumps - 15 reps

Russian Twists - 25 reps (each)

REPEAT THIS CIRCUIT TWICE BEFORE CONTINUING 

15 minute light cardio (or light resistance)

10 minute interval cardio (1 minute fast or high resistance, 1 minute slow or low resistance)

 

Wednesday - Cardio + Total Body

10 minute light cardio (or light resistance)

Jumping Jacks, Plank Jacks, Burpees - 25 reps X 3 Sets

10 minute light cardio (or light resistance)

10 minute interval cardio (1 minute fast or high resistance, 1 minute slow or low resistance)

Increase Strength & Size 1

Overview

Mon / Thur - Chest & Back

Tues / Friday - Shoulders & Arms

Wed /  Sat - Legs & Low Back 

(Abs Everyday)

Rest 45-90 seconds between sets

(Sets X Reps)

 

Mon / Thur - Chest & Back

Flat Bench Press (barbell) - 20, 10, 10, 8, 6

Incline Bench Press (barbell) - 12, 10, 8, 6

Wide Grip Pull-Ups - Do as many in a row as you can until you get to 50 reps

Bent Over Row (barbell) - 10, 10, 8, 8

Flat Bench Chest Fly (dumbbell) - 10, 10, 10, 10

Seated Row - 10, 10, 10, 10

Dumbbell Pullovers - 8, 8, 8

Reverse Crunches - 5 X 25

 

Tues / Fri - Shoulders & Arms  

Upright Row (heavy) - 10, 8, 6, 4

Bent Over Lateral Raises (Dumbbell) - 4 X 10

Alt. Front Raises (Dumbbell) - 4 X 8 (ea.)

Arnold Press - 4 X 8

Standing Barbell Curl - 4 X 10

Alt. Hammer Curl - 4 Sets to Failure (minimum 6 reps)

Closed Grip Barbell Bench Press - 10, 8, 8, 6 (superset with tricep pushdowns)

Tricep Pushdowns - 4 X 12 (superset with closed grip bench press) 

Reverse Curls - 4 X 12

Russian Twist (use medball or weight) - 5 X 25

 

Wed / Sat - Legs & Low Back

Back Squat - 20, 12, 10, 10, 8, 6

Deadlift (heavy) - 10, 6, 4

Alt. Forward Lunges - 4 X 10

Front Squat - 3 X 8

Straight Leg Deadlift - 3 X 8 

Good-Mornings - 10, 8, 6

Calf Raises - 5 X 15

Crunches - 5 X 25