WORKOUT CYCLE

The Lean Mass workout plan

The Lean Mass Workout Plan

Before you start with the lean mass workout plan there are a couple of things you need to take care of. Hydration is very important to make sure your body is fully hydrated before the workout starts. Nutrition is an important factor in the bodybuilding world, be sure you follow some diet plan rich with Amino Acids, Protein, and Fibers. Always eat at least 35-40 minutes before workout. If the period between workout and eating is shorter you can suffer from nausea or even vomit.

Hydration and Nutrition

Hydration is very important to make sure your body is fully hydrated before the workout starts. Nutrition is an important factor in the bodybuilding world, be sure you follow some diet plan rich with Amino Acids, Protein, and Fibers. Always eat at least 35-40 minutes before workout. If the period between workout and eating is shorter you can suffer from nausea or even vomit.

Breeding

While doing your reps always try to breed in and bread out properly. Proper breathing will keep your heart safe without rising pressure in it. How to bread properly? Always count to three while bread in and lifting the weights at the same time. Bread out while count to three while putting the weight down. The Proper way of breathing will make your exercise last for longer and your heart will get stronger. If breeding is not done properly you will get strong heart beating, elevated blood pressure, and tiredness. While having all of the above-mentioned your workouts are not be done at the way it should and that is why proper breathing is crucial.

Because it regulates the blood pressure this way of breathing should be applied on any workout including cardio program. You can easily test it by climbing up the stairs while inhale and exhale while counting to three, you will get to the roof with ease. Give it a try.

The Lean Mass Workout Plan / Guide

You should stick to ours or someone eases Lean Workout Plan and take a good care of working and resting days. Resting is equally important as workouts. To be short 3/4 workout days, with the resting day in between will do the job.  Over workout can cause muscles remain the same size, which is fine if you want to keep whats already achieved.

To avoid confusion with the workouts we will divide it into three major groups legs, back, and arms. You can work on your legs on the first day, back on the second day, and arms third day, on the seventh work on your legs again etc.

Now we will jump to the exercising.

Let’s work on our legs first. We are going to show you in a picture what you should be doing in case you are the absolute beginner.

Lean Mass Workout Plan - leg workout plan

Our recommendation for Leg day

3 LEVELS / 3.4.5 SETS OF REPETITION / 10 SECONDS RESTING BETWEEN SETS

LEVEL 1 LEVEL 2 LEVEL 3
SQUATS

30 REPS X 3

SQUATS

30 REPS X 4

SQUATS

30 REPS X 5

SPLIT SQUATS –

30 REPS X 3

SPLIT SQUATS –

30 REPS X 4

SPLIT SQUATS –

30 REPS X 5

CALF RAISES –

20 REPS X 3

CALF RAISES 

20 REPS X 4

CALF RAISES-

20 REPS X 5

LUNGES-

20 REPS X 3

LUNGES-

20 REPS X 4

LUNGES-

20 REPS X 5

SIDE LEG RAISES-

20 REPS X 3

SIDE LEG RAISES-

20 REPS X 4

SIDE LEG RAISES-

20 REPS X 5

SIDE TO SIDE LUNGES-

20 REPS X 3

SIDE TO SIDE LUNGES-

20 REPS X 4

SIDE TO SIDE LUNGES-

20 REPS X 5

WALL SIT-

20 REPS X 3

WALL SIT-

20 REPS X 4

WALL SIT-

20 REPS X 4

 

Upper body workout plan

Our recommendation for upper body part

LEVEL 1 LEVEL 2 LEVEL 3
HAMMER CURLS-

10 X 3 sets

HAMMER CURLS-

10 X 4 sets

HAMMER CURLS-

10 X 5 sets

CHEST ROWS-

10 X 3 sets

CHEST ROWS-

10 X 4 sets

CHEST ROWS-

10 X 5 sets

DEADLIFTS-

10 X 3 sets

DEADLIFTS-

10 X 4 sets

DEADLIFTS-

10 X 5 sets

SHOULDER PRESS-

10 X 3 sets

SHOULDER PRESS-

10 X 4 sets

SHOULDER PRESS-

10 X 5 sets

TRICEPS EXTENSIONS-

10 X 3 sets

TRICEPS EXTENSIONS-

10 X 4 sets

TRICEPS EXTENSIONS-

10 X 5 sets

LATERAL RAISES-

10 X 3 sets

LATERAL RAISES-

10 X 4 sets

LATERAL RAISES-

10 X 5 sets

AIR HAMMER CURLS-

20 X 3 sets

AIR HAMMER CURLS-

20 X 4 sets

AIR HAMMER CURLS-

20 X 5 sets

PUNCHES-

10 X 3 sets

PUNCHES-

10 X 4 sets

PUNCHES-

10 X 5 sets

OWERHEAD PUNCHES-

10 X 3 sets

OWERHEAD PUNCHES-

10 X 4 sets

OWERHEAD PUNCHES-

10 X 5 sets

PERFECT ABS WORKOUT PLAN

Abs recommendation for a starter

LEVEL 1 LEVEL 2 LEVEL 3
LEG RAISES-

10 X 3

LEG RAISES-

10 X 4

LEG RAISES-

10 X 5

LEG RAISED CIRCLES-

10 X 3

LEG RAISED CIRCLES-

10 X 4

LEG RAISED CIRCLES-

10 X 5

SCISSORS-

10 X 3

SCISSORS-

10 X 4

SCISSORS-

10 X 5

FLUTTER KICKS-

20 X 3

FLUTTER KICKS-

20 X 4

FLUTTER KICKS-

20 X 5

LONG ARM CRUNCHES-

8 X 3

LONG ARM CRUNCHES-

8 X 4

LONG ARM CRUNCHES-

8 X 5

KNEE CRUNCHES-

8 X 3

KNEE CRUNCHES-

8 X 4

KNEE CRUNCHES-

8 X 5

SIDE PLANKS WITH ARM ROTATION-

10 X 3

SIDE PLANKS WITH ARM ROTATION-

10 X 4

SIDE PLANKS WITH ARM ROTATION-

10 X 5

PLANK ARM LIFTS-

12 X 3

PLANK ARM LIFTS-

12 X 4

PLANK ARM LIFTS-

12 X 5

SIDE BRIDGES-

10 X  3

SIDE BRIDGES-

10 X  4

SIDE BRIDGES-

10 X  5

Lean Mass Workout plan we present can be expanded with more exercises. The one we created is meant for those exercise in their homes. If you are hitting the Gym feel free to adjust your lean mass workout plan with a gear/equipment exercises.

Lean Mass Workout Plan and supplementation

Lean Mass Workout Plan is adjustable and you can use supplements and protein shakes while on a workout cycle. Supplements will increase the positive outcomes, provide energy, burn fat, and improve muscle quality.

While on Lean Mass Workout Plan makes sure using legal anabolic supplements.

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