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  • Leanfit - 4 Day - Week 11-12

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    Jack Daniel
    19 views4 pages
    The document outlines a full body workout routine split into upper body, lower body, and core exercises. It provides the number of sets, repetitions, and duration in seconds for each exercise. The routine includes barbell and dumbbell exercises targeting the major muscle groups like chest, back, shoulders, biceps, triceps, legs, and core.

    Original Description:

    Lean fit by Jamie Alderton

    Original Title

    LEANFIT - 4 DAY - WEEK 11-12

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    The document outlines a full body workout routine split into upper body, lower body, and core exercises. It provides the number of sets, repetitions, and duration in seconds for each exercise. The routine includes barbell and dumbbell exercises targeting the major muscle groups like chest, back, shoulders, biceps, triceps, legs, and core.

    Copyright:

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

    Leanfit - 4 Day - Week 11-12

    Uploaded by

    Jack Daniel
    The document outlines a full body workout routine split into upper body, lower body, and core exercises. It provides the number of sets, repetitions, and duration in seconds for each exercise. The routine includes barbell and dumbbell exercises targeting the major muscle groups like chest, back, shoulders, biceps, triceps, legs, and core.

    Copyright:

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

    BARBELL BENCH PRESS

    5 5 90
    (SECS)

    OVERHEAD PRESS

    5 5 90
    (SECS)

    CLOSE GRIP BENCH PRESS

    5 5 90
    (SECS)

    CABLE FLYS

    12 3 60
    (SECS)

    LATERAL RAISES

    12 3 60
    (SECS)

    SKULL CRUSHERS

    12 3 60
    (SECS)

    AB WHEEL

    10 3 30
    (SECS)

    CABLE CRUNCHES

    10 3 30
    (SECS)
    LEG PRESS

    5 5 90
    (SECS)

    BARBELL SQUATS

    5 5 90
    (SECS)

    DUMBBELL SQUATS

    5 5 90
    (SECS)

    LEG EXTENSIONS

    12 3 60
    (SECS)

    BARBELL LUNGES

    12 3 60
    (SECS)

    HANGING KNEE RAISES

    12 3 60
    (SECS)

    WOODCHOPPERS

    10 3 30
    (SECS)

    PLANK

    30 3 30
    (SECS) (SECS)
    DEADLIFTS

    5 5 90
    (SECS)

    DUMBBELL ALTERNATE
    BICEP CURLS

    5 5 90
    (SECS)

    BARBELL UPRIGHT ROWS

    5 3 90
    (SECS)

    MACHINE ROWS

    12 3 60
    (SECS)

    CHIN UPS

    12 3 60
    (SECS)

    PLATE PULLS

    12 3 60
    (SECS)

    FLAT BENCH LEG PULL INS

    10 3 30
    (SECS)

    HANGING LEG SWEEPS

    10 3 30
    (SECS)
    BARBELL STIFF LEG DEADLIFT

    5 5 90
    (SECS)

    STEP UPS

    5 5 90
    (SECS)

    REVERSE LUNGES

    5 3 90
    (SECS)

    HIP THRUSTS

    12 3 60
    (SECS)

    LEG PRESS CALF RAISES

    12 3 60
    (SECS)

    SMITH MACHINE CALF RAISES

    12 3 60
    (SECS)

    SINGLE LEG CALF RAISES

    10 3 30
    (SECS)

    PLANK

    30 3 30
    (SECS) (SECS)

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