BA 4 Week Lean Program (Day 1)

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 1: Back & Biceps Workout (AM)

Exercise

Sets

Reps

Notes

Reverse-Grip Pulldowns

1

5

 

 

1

5/10

 

1

5/10/15

 

Neutral-Grip Pulldowns

1

5

 

 

1

5/10

 

1

5/10/15

 

Reverse-Grip Machine Rows

1

5

 

 

1

5/10

 

1

5/10/15

 

T-Bar Rows

1

5

 

 

1

5/10

 

1

5/10/15

 

Machine Preacher Curls

1

5

 

 

1

5/10

 

1

5/10/15

 

Biceps Cable Curls

1

5

 

 

1

5/10

 

1

5/10/15

 

AM Cardio

1

30 mins

 

Twists

1

300

 

Day 1: Calf & Abs Workout (PM)

 

Seated Calf Raises

1

5

 

 

1

10

 

1

15

 

Superset with Hanging Leg Raises

3

Failure

 

PM Cardio

1

30 mins