BA 4 Week Lean Program (Day 15)

Day 15: Back & Biceps Workout (AM)

 

Exercise

Sets

Reps

Notes

Machine High Rows

1

10

 

 

1

10/10

 

1

10/20/10

 

Reverse-Grip Lat Pulldowns

 

10

 

 

1

10/10

 

1

10/20/10

 

Machine Rows

1

10

 

 

1

10/10

 

1

10/20/10

 

Hyperextensions

1

10

 

 

1

10/10

 

 

1

10/20/10

 

Machine Preacher Curls

1

10

 

 

1

10/10

 

 

1

10/20/10

 

Barbell Curls

1

10

 

 

1

10/10

 

1

10/20/10

 

AM Cardio

1

45 mins

 

Twists

1

300

 

 

Day 15: Calf and Abs Workout (PM)

 

Exercise

Sets

Reps

Notes

Seated Calf Raises

1

10

 

 

1

10/10

 

1

10/20/10

 

Superset with Lying Leg Raises

3

Failure

 

PM Cardio

1

45 mins