My Lean Program

My Lean Program

Lean Muscle Work Out Plan

Lean Muscle Work Out Plan

Building lean muscle takes more than just weight training. A combination of cardiovascular and weight training is important to achieve your goal of an overall lean muscle.

The best workout to get lean muscle is to follow a lean muscle workout routine.

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Routine

There are multiple areas of your body that you need to focus one when trying to get lean. When focusing on each area separately you can achieve your desired goal for an all over lean body.

There are three main areas to focus on; your chest, legs, and arms.

Chest

On the day that you focus on your chest you will be working out the chest, obliques, abs, and lower back muscles. Your chest day work out plan can consist of multiple different regimens.

  • Overhead Tricep Extension

Need: Incline Bench & EZ-Curl Bar

How to:

While sitting, or standing with your feet shoulder width apart start with the curl bar directly over your head with your arms locked and extended. Bend your elbows to lower the bar behind your head without moving the upper arm.

Bringing this bar back above your head counts as one rep.

  • Dumbbell Fly

Need: Flat Bench & Dumbbells

 How to:

While lying flat on your back with your knees bent 90 degrees and your feet planted flat on the ground start with both dumbbells directly above you, with your arms extended straight.

With each repetition bend your elbows and lower your arms outwards till you feel a stretch in your chest. Bring your arms back to the starting position to count as one rep.

  • Dumbbell Kickback

Need: Flat Bench & Dumbbells

How to:

Place one knee and hand on a flat bench while the other foot is flat on the floor. Hold the dumbbell in the hand that is not holding you up.

Start with your arm at 90-degree angle, without moving your upper arm, extend your arm out straight so it is parallel with the ground. Bring your arm back to 90 degrees to count as one rep.

Legs

On a different day than chest day you should focus on your leg muscles. These muscles include; quads, claves, hamstrings, and glutes.

  • Jogging

Need: Trail or Treadmill

How to:

Begin with a warm up period, some treadmills have these set up with about a five-minute light jog to help loosen up your muscles. How long you want to jog is entirely your decision.

A lot of treadmills have preset settings. Also make sure you are doing a cool down at the end of your jog.

  • Dumbbell Step up

Need: Dumbbells & Flat bench or box

How to:

Basically, with this exercise all you are doing is stepping up onto the box or bench. With one foot planted on the surface with your knee bent at 90 degrees, explode quickly onto the surface, land where both your feet are on the surface and then slowly lower one foot back down.

Do all this while holding a dumbbell of your preferred weight in each hand.

  • Standing Barbell Calf Raise

Need: Barbell, Weight Plates & Step Platform

How to:

Place the balls of your feet on the edge of the weight plates, so your heel is hanging over. With the barbell across your back, holding it with an outward grip, raise up your legs using your calves and toes, then slowly lower back down to the starting position.

Arms

Your arms are the easiest muscles in your body to tone, but that doesn’t mean that you can just ignore them and hope for the best. The best workouts to get lean arms are;

  • Alternating Dumbbell Curl

Need: Dumbbells

How to: Standing with your back straight and a dumbbell in each hand, with your palm facing towards your thighs.

Start by bringing the barbell up to your shoulder, curling your arm, to where your palm is facing your shoulder as you bring your arm up. Do this alternating hands.

  • Incline Reverse Fly

Need: Dumbbells & Incline Bench

How to: Start by laying with your chest resting on the bench and your arms dangling down with a dumbbell in each hand with your palms facing inward.

Bring your arms up to where they are parallel with the floor. Do this by pinching your shoulder muscles together.

  • Bent-Over Row

Need: Barbell

How to: While standing, hold a barbell with your palms facing the ground. Bend your knees about 45 degrees and lean forward at your waist, but keep your back straight.

After you are in position, lift the barbell toward you. Bringing it back down again counts as one repetition.

Getting lean takes more dedication than just following certain exercise routines. Following a high protein diet can help with your goal to getting lean, especially if you are wanting to do it quickly.

When working out make sure that you are being safe. We have listed a couple of disclaimers to follow to practice safe and effective exercise regimens.

Disclaimers

With these weight exercises, start off small. It is better to do multiple repetitions of a lesser weight than to strain yourself trying to lift what you cannot handle.

Especially in the beginning, it is important to start small, and move up. It is also important to take about a minute-long rest period in between reps.

When using weights, especially barbells, always make sure that you have someone to spot you, who can handle the weight that you are exercising with.

Our Top Pick For Lean Program

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