Weekly Workout Routine

Lean Mass Development Program: Weekly Workout Routine

For getting the lean mass body type, you need to follow a specific set of exercises plus you need to follow  proper diet plans that consist of all the macronutrient, micronutrients and other vital nutrients keeping the calorie intake in check.

So here is the weekly workout routine that you can follow in order to create a perfect lean mass body. Follow this weekly workout routine for 9 weeks and see the results. This program consists of both light and heavy lifting schedule and a proper dietary program that you need to follow in order to create lean body mass.

If you can do these exercise without much resistance then increase the weight. Always do warm up exercises and stretching before a workout.

Day 1

Heavyweight Schedule

1. Chin ups front and back 5 reps*4 sets, rest for 1 min
2. Weighted Dips 6-8 reps*4 sets, rest for 2 mins
3. Flat Bench Barbell Press 6 reps*4 sets, rest for 2 mins
4. Incline Bench Press 8 rep*4 sets, rest for 2 mins
5. Machine Pec Fly 8 reps*4 sets, rest for 2 mins
6. Seated Double Barbell Shoulder Press 6-8 reps*4 sets, rest for 2 mins
7. Dumbbell Front Raise 6-8 reps*4 sets, rest for 2 mins
8. Dumbbell side lateral Raise 6-8 reps*4 sets, rest for 2 mins
9. Skull Crushers 6-8 reps*4 sets, rest for 2 mins
10. Double Dumbbell Press 6-8 reps*4 sets, rest for 2 min
11. Barbell Curl 6-8 reps*4 sets, rest for 2 min
12. Machine Preacher Curl 6-8 reps*4 sets, rest for 2 min
13. Triceps Pushdown 6-8 reps*4 sets, rest for 2 mins.
14. Lying weighted Sit ups 16 reps*4 sets, rest for 2 mins
15. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
16. Slow Cardio, 20-30 mins

Day 2

1. Lying Abs Sit up 10 reps*4 sets, rest for 1 min
2. Incline Abs Sit up 16 reps*4 sets, rest for 1 min
3. Decline Sit-up 16 reps*4 sets, rest for 1 min
4. Decline Leg Raise 16 reps*4 sets, rest for 1 min
5. Hanging Leg Raise 6-8 reps* 4 sets, rest for 1 min
6. Glute Ham Crunch with weight 8-10 reps* 4 sets, rest for 1 min
7. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
8. Cardio for 20-30 mins

Day 3

1. Barbell Squat 6 reps*4 sets, rest for 2 mins
2. Squat 10 reps*4sets, rest for 2 mins 
3. Leg Press 8 reps*4 sets, rest for 2 mins 
4. Leg Extension 8 sets*4 reps, rest for 2 mins
5. Leg Curl 8 reps*4 sets, rest for 2 mins 
6. Standing Heel Raise 8 sets*4 sets, rest for 2 mins
7. Lying Abs Sit up with weight 10 reps*4 sets, rest for 2 mins
8. Hanging Leg Raise 6-8 reps*4 sets, rest for 2 mins 
9. Barbell Side Crunches 10 reps* 4 sets, rest for 1 min
10. Slow Cardio for 20-30 mins

Day 4

Heavyweight Schedule

{Tip: If You Feel To Exhausted Then Reduce Cardio Timing}

1. Chin ups front and back 5 reps*4 sets, rest for 1 min
2. Weighted Dips 6-8 reps*4 sets, rest for 2 mins
3. Flat Bench Barbell Press 6 reps*4 sets, rest for 2 mins
4. Incline Bench Press(with or without dumbells) 8 rep*4 sets, rest for 2 mins
5. Machine Pec Fly 8 reps*4 sets, rest for 2 mins
6. Seated Double Barbell Shoulder Press 6-8 reps*4 sets, rest for 2 mins
7. Dumbbell Front Raise 6-8 reps*4 sets, rest for 2 mins
8. Dumbbell side lateral Raise 6-8 reps*4 sets, rest for 2 mins
9. Skull Crushers 6-8 reps*4 sets, rest for 2 mins
10. Double Dumbbell Press 6-8 reps*4 sets, rest for 2 min
11. Alternate Dumbbell Curl 6-8 rep*4 sets, rest for 2 min
12. Machine Preacher Curl 6-8 reps*4 sets, rest for 2 min
13. Triceps Pushdown 6-8 reps*4 sets, rest for 2 mins.
14. Lying weighted Sit ups 16 reps*4 sets, rest for 2 mins
15. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
16. Slow Cardio, 20-30 mins

Day 5

1. Lying Abs Sit up 10 reps*4 sets, rest for 1 min
2. Incline Abs Sit up 16 reps*4 sets, rest for 1 min
3. Decline Sit-up 16 reps*4 sets, rest for 1 min
4. Decline Leg Raise 16 reps*4 sets, rest for 1 min
5. Hanging Leg Raise 6-8 reps* 4 sets, rest for 1 min
6. Glute Ham Crunch with weight 8-10 reps* 4 sets, rest for 1 min
7. Barbell Side Crunches 10 reps* 4sets, rest for 1 min
8. Cardio for 20-30 mins

Day 6

1. Barbell Squat 6 reps*4 sets, rest for 2 mins
2. Squat 10 reps*4sets, rest for 2 mins 
3. Leg Press 8 reps*4 sets, rest for 2 mins 
4. Leg Extension 8 sets*4 reps, rest for 2 mins
5. Leg Curl 8 reps*4 sets, rest for 2 mins 
6. Standing Heel Raise 8 sets*4 sets, rest for 2 mins
7. Lying Abs Sit up with weight 10 reps*4 sets, rest for 2 mins
8. Hanging Leg Raise 6-8 reps*4 sets, rest for 2 mins 
9. Barbell Side Crunches 10 reps* 4 sets, rest for 1 min
10. Slow Cardio for 20-30 mins

Day 7

Rest

       Foods To Be Avoided
      { Foods Reached with these should be avoided }

• White Sugar
• Artificial Sweeteners
• Trans Fat
• Saturated Fat
• Sodas And Artificial Fruit Juices

                                           
                                          Lean Muscle Diet


Chicken, Eggs, Turkey

These are the source of high protein and the more protein you intake the more calorie you burn, hence it is highly recommended. Avoid the skin on chicken and turkey because it consists of trans fat plus don’t fry the chicken, fish or turkey rather boil it, saute it slightly or bake it.

Vegetables

Vegetables are extremely beneficial for weight loss and all trainers recommend it. You can eat abundant vegetables yet you will still lose weight and you won’t be empty stomach also. Vegetables like broccoli, spinach, collards, mustard greens, turnip greens, beet greens, wheatgrass, carrots, cabbage, cauliflower, peppers etc. You can fry them in fat-free oil add some salt make it yummy and then take it or you can just boil it, add salt to it and then take it.

Berries

Berries also have the same effect you can eat them in abundant yet you won’t gain fat. You can eat berries every 3 to 4 hrs except at night. Berries like strawberry, blueberries, blackberries, raspberries are extremely helpful.

Nuts and Seeds

Nuts and Seeds provides you with good fats while helps you to increase your metabolism and burn fat provided you don’t take more than 1 ounce i.e. a handful of nuts and seeds per day. You can take all kinds of nuts and seeds but in a disciplined way.


Pre workout supplements and Best post workout supplement and list of other essential supplements for building Lean Body Mass


Whey Protein

Whey Protein is an essential supplement because it helps you to gain muscle mass

Pre Workout Supplement

Pre Workout Supplements are those which you take before doing workout

Fish Oil

Fish Oil consists of Omega-3 fat which are essential for your overall health. It boosts your immune system, it’s good for your brain, heart, eyes and joints.

Multivitamin

Multivitamin is essential for maintaining your overall health and wellness it fills the gaps from your meals by providing you with micronutrients. It provides you with extra energy and helps you to recover fast after your workouts.

Increase Testosterone Naturally

It’s always the best to increase testosterone naturally because it doesn’t create any side effects. Testosterone is the hormone that makes men, men. It is a widely understood concept that increasing testosterone increases muscle mass, well, it's true but only to a certain extent. People who have low testosterone tends to gain more muscle mass, libido (sex drive) and better cognitive function when their testosterone gets increased, but people who have normal testosterone shows no significant change in muscle growth. Only people with 20% to 30% more testosterone level than normal showed muscle growth. Even steroids, which are commonly used by bodybuilders by taking in their veins for increasing their testosterone level didn’t show many results, it has been just 7 kg (15.5 pounds) over 6 weeks of weightlifting while on steroids and it has awesomely bad side effects. Studies also suggest that even when your testosterone level falls to a dramatic level, it still doesn’t affect muscle mass at all.

Saying all these testosterone do have its part in reducing body weight, that’s right for weight loss. It has been observed that when testosterone level is high people tends to have less fat and have a lean body while with low testosterone people seems to gain weight remarkably. The exact reason is still not understood by the scientists, but doing exercises that increase your testosterone level will help you burn fat and reduce weight much faster and it is a great aid for bodybuilders.

The best exercise is squatting, as the testosterone is secreted from the testicle so by doing squats you increase your testosterone and thus contribute in gaining muscle mass all over the body, yes, that's right by doing the squat you actually increase the muscle mass on your chest, biceps, triceps and everywhere.

It is also observed that lifting weight to your maximum capacity increases the testosterone level to its max. Which means if you do 1 rep with maximum weight that you can lift, then you can get a massive testosterone level boost.

So, here's how you can do it.

• Put on Maximum weight and do 1 rep.
• Reduce it to the extent where you can think you can do 2 reps and do it.
• Reduce it further and do 3 reps.
• Reduce it do 4 reps.
• Then 5 reps.

Do it till you reach 10 reps and feel the boost of testosterone and pump. This is a highly effective technique.

People with more testosterone level are found to be more straightforward, active, regular, more alert and hits hard at the gym. Testosterone can also be increased by taking certain foods. Hate veggies start loving it today.

Here is the list of veggies that can increase your testosterone.

• Broccoli
• Kohlrabi 
• Mustard Greens 
• Cauliflower 
• Turnips 
• Radishes 
• Brussels 
• Sprouts
• Bok Choy
• Rutabaga
• Cabbage 
• Collard Greens 
• Turnip Greens

Why veggies well because veggies contain good fats which are highly necessary for increasing your testosterone. Well, you avoid fats then don’t because good faith doesn’t build fat around your waistline instead they are used as body fuel, whereas monounsaturated fat, which is not all required for your body creates fat around your waistline. Eat a considerable amount of good fats and get its benefits.

These are some of the ways to increase testosterone naturally.

Top 5 Best Diet For Pre And Post Workout

Pre workout

1. Chicken and potatoes

 Take 2-4 ounces of sliced chicken with an equal portion size of sweet potatoes

2.Energy Bar

Try out Energy Bars with more natural ingredients, while taking adequate protein is your goal try to keep the sugar content in check.

3. Fruit with Cottage Cheese

Try ½ cup cottage cheese with ½ cup fresh pineapple, berries, or a melon. Source of low fat high protein.

4. Veggie omelet

Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

5. Sports drink

8-ounce of low sugar sports drink use less sugar(below 10 grams) .For extra boost add only a scoop of BCAA powder- Branch Chain amino acids that help maintain muscle and tissue health.  .

Post Workout

1.Egg scramble

Take 2-3 whole eggs with chopped onion, spinach, and bell peppers.

2. Banana Milk

Take one sliced banana with 1 cup low fat milk.

3. Protein bar

Take protein bar with less sugar content. Look for bar with 10-30 grams of protein and less than 10 grams of sugar. That it for getting your job done.

4. Milk and cereal

 Take 1 cup of low-fat milk with 1 cup of whole-grain cereal.

5. Chocolate milk

One to two cups of low-fat chocolate milk.

Click Here To Get The Ultimate Diet Plan To Lose Weight

Workout Plans For Men: The Ultimate Chest Workout For Bigger Chest

There are whole lot of articles on how to create a big chest because chest building exercises are considered one of the favorite exercises among bodybuilders, building your chest not only adds extra inch to your personality but it is also considered vital for the macho look. Imagine having big biceps and triceps without having an attractive masculine chest...lol. Exercises below will allow you to develop your chest superfast as because these are precise shortcut techniques that will give you muscle mass, pump and a super attractive macho chest. These techniques are tested and it guarantee's result. You can completely rely upon this techniques provided you follow it properly. These are the complete workout plans for men.

If you want to make the body of your dreams then you need to focus on your goals and concentrate and visualize that how will you look when you have that body and always keep that in mind and do your workouts. This secret is the secret of champion bodybuilders. So, here is the list of workout plans for men.

Make this your workout plan for Super Big Chest. 

Incline presses - 6-8*8-12 reps

flat bench barbell presses- 6*8-10 reps

Flat dumbell flyers- 6* 8-10 reps

Cross bench dumbell pullovers (optional)- 5*10-12 reps

Cable crossover- 5* 12-15 reps 

---------------------------------------------------------------------------------------------------

Superset Series

 Doing it 3 times a week is more than enough, so here is the list

Bench press warmup - 1* 30

 Superset

Bench press- 5*6-20

Wide grip chins behind neck- 5* 8-15 reps

Superset

Incline barbell press- 5*10-15

Wide grip barbell rows- 5* 10-15

Superset

Parallel- bar dips- 5*15

close grip chins- 5*12

stiff arm pullover- 5*15-20

*There is no rest between sets and exercises of the four supersets

If you can't follow this regime then don't get discouraged instead start with small maybe instead of 12 reps you do 5 reps and so on, then gradually increase it to this level and very soon you will have your perfectly balanced chest that you always wanted and for which you have struggled so long will be created right infront of your eyes by your efforts.

Key Principle For Getting Success In Bodybuilding And Creating Your Super Big Chest:

1. Focus

2. Discipline

3. Dedication

4. Determination

5. Positive Thinking And Confidence

6. Be Prepared For Intense Workout

The above mentioned principle is easy to spell than done but Bodybuilding helps in developing all the above mentioned principles and helps you to get success in any fields. 

                      

Recommended Articles

7 Fastest Ways To Increase Your Bench

1. Tuck Your Elbows

Almost everyone you talk to says they want to increase their bench press, but not everyone actually bench presses. The number one excuse I get, “I can’t bench press because my  shoulders hurt.” Its true bench pressing with bad form can cause shoulder injuries but there is a way to alleviate this. I had the same issues myself and thought my heavy benching days were over. That is until several years ago when I met with a powerlifting coach and discovered this

tip.

As you bench press, keep your elbows tucked in close to your body. By doing this the path of the bar will change a bit. The bar will touch a little lower on your chest right below your nipples. The fact you’re touching the bar lower on your chest will decrease the pressure on

your deltoids.

The further you are from your center the less leverage you have. When you tuck your elbows and keep them from flaring out you transfer the load to your triceps taking pressure off the shoulder complex. Touching the bar lower and keeping your elbows in close will allow the bar to travel in a straight line. We all know the fastest way from point A to point B is with a

straight line. Give this technique a try. You may drop in poundage the first few workouts, but you’ll skyrocket past where you were in the past in record time.

2. Decrease the Range Of Motion

There are a few ways to accomplish this. First of all widen your grip on the bar. If your pinkie finger is on the knurling of the bar, than move it out to your ring finger. Eventually you’ll want to move your grip out so that your pointer finger is on the rings. Don’t make too big of a jump at once, take a month or two to move out one finger at a time. This is common sense, the wider your grip the less distance you’re pressing. Next you’re going to want to retract your shoulder

blades. Picture yourself doing a cable row. At the end of the movement you pull your shoulders back, squeeze your back and bring your scapulas together. This should be how your start the bench press. It removes several inches from the range of motion and keeps your body tight.

Arch your back. Your butt,shoulder blades, and head should always be in contact with the bench,but its okay to arch your lower back.If this isn't natural for you, you can place a foam roller under your lower pack for practice. Once again this brings your chest closer to the bar during the eccentric movement decreasing the path the bar travels.

3. Hold Your Air

As a personal trainer I typically teach my clients to take a deep breathe in during the negative portion of the lift and tell them to exhale during the concentric part of the exercise. When it comes to maximum effort work it’s another ball game. The rules that apply to high rep training are thrown out the window.Fill your stomach with air before you unrack the bar and hold that air until the lift is completed. It may take practice but try to fill your belly with air rather than your chest. If you let you air out during a max lift attempt, your body will move making you unstable. Holding your air keeps your entire body tight and gives you a stable base to press from. Some people actually prefer to take two airs. This means they take one breathe when they unrack the bar. Than while holding the bar at lockout they exhale and take another breathe before starting to descend. Give both techniques a try and see which you prefer.

4. Rep Ranges

Plain and simple change your rep ranges. If you’ve already achieved the muscle mass you’re looking for and you want to focus on making your strength level match your looks than it’s time to decrease the reps you’re doing in the bench press. When you train with low reps your strength gains are neurological: You develop a greater ability to recruit muscle fibers....

To Read More Download This Book For Free....

Download This Book

Subscribe To Get More Books, Updates, Special Offers, Body Building Gears, Supplements and Many More...