Lean Definition 3 Day Training Plan

Reach your goal with Maximuscle

Exercise	Reps	Sets
Clean & Press from floor	12,10,8,6,12	5
Kettle Bell Front Squats (triple set with 2 below)	10	3
Kettle Bell Swings	10	3
Kettle Bell Hammer close grip press-ups	10	3
Wide grip lat pull downs (triple set with 2 below)	10	3
Dumbbell Arnold presses	10	3
Bodyweight arm get-ups	10	3
Dumbbell Chest Press (triple set with 2 below)	10	3
Dumbbell lateral raises seated	10	3
Press-ups	To Failure	3
Cable Slow Crunch	10 to 12	3
Plank	45 sec to 1 min	3
Treadmill Sprints	20 sec sprint, 10 sec rest	6 to 8

Exercise	Reps	Sets
Burpee to chin up combo	12,10,8,6,Failure	5
TRX Jump Squats (triple set with two below)	10	3
TRX Jacknife to press-ups	10	3
TRX Body Rows Neutral grip	10	3
Bench Press (triple set with two below)	10	3
One arm dumbbell rows	10	3
Bodyweight shoulder walks	10	3
Cable high rows (triple set with two below)	10	3
Straight arm pulldowns	10	3
Plyometric press-ups	10	3
Treadmill Sprints	20 sec sprint, 10 sec rest	6 to 8

Exercise	Reps	Sets
Plate squat to overhead press	12,10,8,6,12	5
Inverted body rows (triple set with two below)	10	3
Barbell clean and press upper	10	3
Step up raise knee sprints - 1 leg at a time	10	3
Incline dumbbell press (triple set with two below)	10	3
Barbell bent over row	10	3
Close grip press ups	10	3
TRX Plank (Triple set with two below)	30 to 45 sec	3
TRX Jacknifes	15 to 20	3
TRX Torso Pendulums	20	3
Treadmill Sprints	20 sec sprint, 10 sec rest	6 to 8