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 |
|