Workout Plan

Weight Machines

I have talked about getting leaner in the past. Getting leaner will help you to burn more fat. You will burn more fat while you eat, sleep, work out or anything else that you do. Getting leaner starts with working out regularly with some type of resistance training; at least 3 times a week.  Here is a workout plan to assist in getting to your ideal body image goal.

 

You do not have to workout like a professional bodybuilder to become lean. Doing any type of light weights for resistance training is a great start. Even using your own body weight or a fraction of it can be a really good start to building light, lean muscles to help to speed up your overall metabolism. In turn it will give you more energy and burn more fat. Whether you are needing to start working out for the 1st time, or if you are a seasoned pro and you just need a little variety in your routine try these 2 different weekly workout plans I have personally designed for you below. Remember to always check with your physician before starting any workout plan.

 

Do each of these weekly workouts for 4 weeks straight to start out(2 weekly workouts programs x 4 weeks = 8 weeks). Then on the 9th week start to alternate the workouts weekly for the next 8th week(workout 1 x 1 week, then workout 2 x 1 week for 8 weeks total) before going back to doing each weekly workout for 4 weeks each straight again. Here are the 2 different weekly work out programs and how they would work. This is assuming you have the necessary workout equipment or a local gym membership.

  Workouts for women

Workout #1( 4 workouts per week, feel free to change the days to fit your own schedule):

Monday

shoulder press with dumbbells or barbell: 9-12 reps of 4 sets

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell behind the neck: 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

Tuesday

squats with barbell: 10-15 reps of 5 sets

hamstring curls: 8-12 reps of 5 sets

seated or standing calf raise: 8-12 reps of 5 sets

laying leg raises on a bench: 60-80 reps in as few sets as possible

Thursday

brench press with barbell or dumbbells: 8-12 reps of 4 sets

decline press with barbell or dumbbells: 8-12 reps of 4 sets

incline press with barbell or dumbbells: 8-12 reps of 4 sets

Friday

dead lift with barbell or dumbbell: 8-12 reps of 5 sets

chin ups or lateral pull downs: 8-12 reps of 4 sets

Shoulder shrugs: 10-15 resp of 4 sets.

workouts for men

Workout #2(4 workouts per week, Again you can change up the days to fit your plans)

Tuesday

Dumbbell or barbell rows: 8-12 reps of 4 sets

dead lift with barbell or dumbbell: 8-12 reps of 4 sets

shoulder press with dumbbell or barbell: 8-12 reps of 4 sets

Wednesday

push ups: do 50-70 reps in as few sets as possible

tricep dips: do 30-50 reps in as few sets as possible

sit ups: do 50-70 reps in as few sets as possible

seated or standing calf raises: do 50-70 reps in as few sets as possible

Friday

Lunges with barbell or dumbbell: 8-12 reps of 4 sets

stiff leg dead lift with barbell or dumbbells: 10-15 reps of 5 sets

internal and external rotation calf raise: 10-15 reps of 5 sets

home workout

Saturday

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell : 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

shoulder shrugs with dumbbells or barbell: 10-15.

Follow my directions above and see a harder and firmer body in a short amount of time. Doing most or all of these exercises I mentioned above and dieting will bring you closer to your lean body goal in very little time. If you are not sure of what some of these exercises are just google them for a pictures to get ideas of how these various exercises look and work. Check out my ab focused workout book.

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Posted by: oswingrant on

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