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Lean Definition 3 Day Training Plan
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Reach your goal with Maximuscle
Day 1
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 |
Day 2
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 |
Day 3
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 |