Scribd Logo
Upload

Welcome to Scribd!

  • Leanfit - 4 Day - Week 9-10

    Uploaded by

    Jack Daniel
    37 views4 pages
    The document outlines a full body workout routine consisting of 28 exercises. Each exercise lists the duration in seconds for the warm up set, working sets, and rest period between sets. The routine focuses on both upper and lower body muscle groups using exercises such as bench press, squats, lunges, curls, and planks. Rest periods of 60-90 seconds are prescribed between each set.

    Original Description:

    Lean fit by Jamie Alderton

    Original Title

    LEANFIT - 4 DAY - WEEK 9-10

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a full body workout routine consisting of 28 exercises. Each exercise lists the duration in seconds for the warm up set, working sets, and rest period between sets. The routine focuses on both upper and lower body muscle groups using exercises such as bench press, squats, lunges, curls, and planks. Rest periods of 60-90 seconds are prescribed between each set.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    37 views4 pages

    Leanfit - 4 Day - Week 9-10

    Uploaded by

    Jack Daniel
    The document outlines a full body workout routine consisting of 28 exercises. Each exercise lists the duration in seconds for the warm up set, working sets, and rest period between sets. The routine focuses on both upper and lower body muscle groups using exercises such as bench press, squats, lunges, curls, and planks. Rest periods of 60-90 seconds are prescribed between each set.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    INCLINE DUMBBELL

    BENCH PRESS

    60
    60 3 90
    (SECS) (SECS)

    DUMBBELL FLOOR PRESS

    60 3 90
    (SECS) (SECS)

    SEATED DUMBBELL
    SHOULDER PRESS

    60 3 90
    (SECS) (SECS)

    FRONT PLATE RAISES

    60 3 90
    (SECS) (SECS)

    CLOSE GRIP BENCH PRESS

    60 3 90
    (SECS) (SECS)

    OVERHEAD TRICEP EXTENSION

    60 3 90
    (SECS) (SECS)

    AB WHEEL

    60 3 90
    (SECS) (SECS)

    CABLE CRUNCHES

    60 3 30
    (SECS) (SECS)
    BARBELL SQUAT

    60 3 90
    (SECS) (SECS)

    LEG PRESS

    60 3 90
    (SECS) (SECS)

    BARBELL LUNGES

    60 3 90
    (SECS) (SECS)

    LEG EXTENSIONS

    60 3 90
    (SECS) (SECS)

    JUMP SQUATS

    60 3 90
    (SECS) (SECS)

    HANGING LEG RAISES

    60 3 90
    (SECS) (SECS)

    CABLE CRUNCHES

    60 3 90
    (SECS) (SECS)

    BARBELL ROLLOUTS

    60 3 30
    (SECS) (SECS)
    DEADLIFTS

    60 3 90
    (SECS) (SECS)

    LAT PULLDOWNS

    60 3 90
    (SECS) (SECS)

    BARBELL CURLS

    60 3 90
    (SECS) (SECS)

    DUAL ARM HAMMER CURLS

    60 3 90
    (SECS) (SECS)

    DUMBBELL SHRUGS

    60 3 90
    (SECS) (SECS)

    PLATE PULLS

    60 3 90
    (SECS) (SECS)

    HANGING KNEE RAISES

    60 3 90
    (SECS) (SECS)

    BARBELL ROLLOUTS

    60 3 30
    (SECS) (SECS)
    STIFF LEG DEADLIFTS

    60 3 90
    (SECS) (SECS)

    SEATED MACHINE CURLS

    60 3 90
    (SECS) (SECS)

    BENCH SQUATS

    60 3 90
    (SECS) (SECS)

    DUMBBELL CURTSY LUNGES

    60 3 90
    (SECS) (SECS)

    LEG PRESS CALF RAISES

    60 3 90
    (SECS) (SECS)

    JUMPING CALF RAISES

    60 3 90
    (SECS) (SECS)

    BARBELL ROLLOUTS

    60 3 90
    (SECS) (SECS)

    PLANK

    60 3 30
    (SECS) (SECS)

    You might also like