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Four Week Lean Body Workout

January 01, 2015 2 min read

One of the easiest ways to get started on a muscle building routine at the gym or at home is to have a plan.  The following plan is an easy three day plan that will hit all of your major muscle groups.  The weight you should choose is one that you can safely lift, but at the same time struggle to get to the last rep.  You want to really have to try to get to that twelfth rep and if you don’t make it, that’s okay!   In addition to this plan you should do at least 12-15 minutes of HIIT workouts between your strength training days.  One option is as follows: Monday: Strength, Tuesday: HIIT, Wednesday: Rest, Thursday: Strength, Friday: HIIT, Saturday: Strength, Sunday Rest Also, don’t worry about becoming bulky or gaining too much muscle!  It is not going to happen.  What you will see is the “toned” defined look that you are craving with some added feminine curves.  This complete workout can be done at a gym, or at home with your hiit sandbag or dumbbells with the exception of the Leg Day.  There are two options included for legs; one at a gym and one for at home.
Day 1 Exercise Sets Reps
 bicep curl       Dumbbell Bicep Curls 3 12
 shoulder press Dumbbell Shoulder Press 3 12
 lateral raise Dumbbell Lateral Raise 3 12
 front raise Dumbbell Front Raise 3 12
 tricep Dumbbell Overhead Tricep 3 12
 
Day 2 Exercise Sets Reps
 bench press Dumbbell Bench Press 3 12
 incline Dumbbell Incline Bench Press 3 12
 one arm row Dumbbell One Arm Row 3 12
 lat pulldown Wide Grip Lat Pulldown (or pullups if at home) 3 12
 seated-cable-row Seated Cable Row or (dumbbell bent over row if at home) 3 12
 
Day 3 (GYM) Exercise Sets Reps
 leg extension Leg Extension 3 12
 leg curl Leg Curl 3 12
 leg press Leg Press 3 12
 dumbbell squats Dumbbell Squats 3 12
 lunges Dumbbell Walking Lunges 3 12
 
Day 3 (HOME) Exercise Sets Reps
 front squat Dumbbell or  Sandbag Front Squats 3 12
 glute bridge Glute Bridge 3 12
 donkey kicks Kneeling Donkey Kicks 3 12
 sumo squat sandbag Sandbag Wide Stance Squats 3 12
 sandbag lunges Sandbag Walking Lunges 3  12
 

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