I am considering the following workout this winter for lean mass (no supps or 'roids just 2 egg whites and quickoats(by myprotein) in a shake pre-workout and as lean a diet as I can muster!):
15 minutes on the bike every day for a warm up.
Day 1
Bench Press 2(sets) X failure
Incline Press 2 X failure
Cable Flys 2 X failure
Alt kettlebell Shoulder Press 3 X 10 (heavy)
Front and Side Laterals 2 X failure
{
Crunches
Reverse Crunches
Alt Side crunches to toes
Hip Ups
pikes
planks
}=all 1 minute each
2 miles on treadmill (best pace, increase 1/2 mile monthly)
Day 2
Squats 2 X 10
Lunges 2 X 10
Deadlifts 2 X 10
Power Cleans 2 X 10
Wrist curls/Reverse wrist curls 2 X 20
Reverse curls 2 X 20
Farmer’s walks 3 X 4 lengths (of the aerobic studio maybe 30yards)
Day3
Lat pull down 2 X 20
Shrugs 5 X 10
Standing and seated rows 2 X 20
Pull-ups (flex hang max time X 2)
Full bicep curls and hammer curls 2 X 15
{
Crunches
Reverse Crunches
Alt Side crunches to toes
Hip Ups
pikes
planks
}=all 1 minute each
2 miles on treadmill (best pace, increase 1/2 mile monthly)
Day 4
OFF
15 minutes on the bike every day for a warm up.
Day 1
Bench Press 2(sets) X failure
Incline Press 2 X failure
Cable Flys 2 X failure
Alt kettlebell Shoulder Press 3 X 10 (heavy)
Front and Side Laterals 2 X failure
{
Crunches
Reverse Crunches
Alt Side crunches to toes
Hip Ups
pikes
planks
}=all 1 minute each
2 miles on treadmill (best pace, increase 1/2 mile monthly)
Day 2
Squats 2 X 10
Lunges 2 X 10
Deadlifts 2 X 10
Power Cleans 2 X 10
Wrist curls/Reverse wrist curls 2 X 20
Reverse curls 2 X 20
Farmer’s walks 3 X 4 lengths (of the aerobic studio maybe 30yards)
Day3
Lat pull down 2 X 20
Shrugs 5 X 10
Standing and seated rows 2 X 20
Pull-ups (flex hang max time X 2)
Full bicep curls and hammer curls 2 X 15
{
Crunches
Reverse Crunches
Alt Side crunches to toes
Hip Ups
pikes
planks
}=all 1 minute each
2 miles on treadmill (best pace, increase 1/2 mile monthly)
Day 4
OFF
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