BA 4 Week Lean Program (Day 8)
Built Athletics 4 Week Lean Out Workout Plan. Day 1 of our 4 day a week 4 week lean muscle building workout plan | absolutely FREE
Day 8: Back & Biceps Workout (AM)
|
Exercise |
Sets |
Reps |
Notes |
|
Machine Low Rows |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Seated Cable Row |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Chest-Supported Dumbbell Rows |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Machine Lat Pulldowns |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Spider Curls |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
High-Pulley Cable Curls |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
AM Cardio |
1 |
40 mins |
|
|
Twists |
1 |
300 |
|
Day 8: Calf & Abs Workout (PM)
|
Exercise |
Sets |
Reps |
Notes |
|
Standing Calf Raise |
1 |
10 |
|
|
|
1 |
10 |
|
|
1 |
10/20 |
|
|
|
1 |
10/20/10 |
|
|
|
Superset with Hanging Leg Raises |
4 |
Failure |
|
|
PM Cardio |
1 |
40 mins |
|