Get Lean, Get Mean Training

WEEK 4

Thursday, August 22nd

Pyramid Training 15/12/10/8/Failure
Increasing weight each set:
DB Chest Press 
Hammer Strength Chest Press
Seated DB Shoulder Press
DB Front Raises
 

Tuesday, August 20th 

Barbell curls (15/12/10/8/8)

Single Arm Cable Curls (15/12/10/8/6) *OUCH*

Skull Crushers (15/12/10/8/8)

Monday, August 19th 

Single Leg BB Reverse Lunge with Knee Raise  3 Sets x 15 Reps *Not Alternating

Single Leg Press 5 Sets  x 8 Reps

Leg Extensions  15 / 12 / 10 / 8 / 8 / 6 / 4 / 2 *30 Seconds Between Sets

Crunches on ball 3 Sets x 25 Reps

WEEK 3

 Thursday, August 15th *adapted and inspired by Lisa Huntzinger's training article on bodybuilding.com.

BB Deadlifts, 4 Sets or 8 Reps (90lbs.) 

Good Mornings, 3 Sets of 10 Reps (40-50lbs.) 

Face Pull , 4 Sets of 20 Reps

One Arm Lateral Cable Press Down (Reverse of Raise), 3 Sets of 12 Reps

One Arm Cable Rows, 3 Sets of 12 Reps

Tuesday, August 13th

BB Curls - 5 Sets (15, 12, 10, 8, 8 Reps)

Single Arm Cable Curls - 5 Sets (15, 12, 10, 8, 8 Reps)

Skullcrushers - 5 Sets (15, 12, 10, 8, 8 Reps)

Super Set: 

Bench Dips 5 Sets (15, 15, 12, 12, 10 Reps)

BB Reverse Curls 5 Sets (15, 12, 10, 8, 8 Reps)

Monday, August 12th  (adapted from a program in the August 2013 issue of FitnessRX magazine)

Reverse Lunges with DB's , 3 Sets x 15 Reps Each Leg

Single Leg DB Deadlift, 3 Sets x 10 Reps Each Leg

Single Leg Hamstring Curl, 3 Sets x 15 Reps Each Leg

Single Leg Extension, 3 Sets x 10 Reps Each Leg

Cable Kickbacks, 3 Sets x 10 Reps Each Leg

WEEK 2

 Thursday, August 8th

Chest Focus 

Flat Bench Press: Warmup 15 Reps (50lb. BB)

Flat Bench DB Press: 4 Sets of 6 Reps (25lb., 30lb., 25lb., 25lb.) 

Incline BB Bench Press: 2 Sets of 8 Reps (40lb. BB) 

Flat Chest DB Flye: 2 Sets of 10 Reps (15lb.)

Bench Dips: 10 Reps

Pushups: 10 Reps

Crunches on Ball: 3 Sets of 25 Reps

Pushups: 10 Reps

Standing Cable Rows (High): 3 Sets x 20 Reps at Light Weight  

Wednesday, Rest

Tuesday, August 6th

2 Giant Sets/Circuits, 8-10 Reps Each Exercise Unless Otherwise Noted

  • Pullups  
  • BB Rows
  • Wide Lat Pull Down
  • Seated Cable Row
  • Single Arm Standing Cable Row (Low Pulley) 
  • Ball Crunches (25 Reps) 
  • Pushups (12 Reps) 
  • Hanging Oblique Knee Raises (12 Reps) 

Burnout Set of Standing Cable Rows (Low Pulley) Both Arms

3 Sets of 12 Reps - Cable One Arm Tricep Extension (Palm Up) 

Monday, August 5th see snapshot for leg day training below:

glgmweek2leg.jpg

WEEK 1

Day  4  Today's workout (on very sore tris and thighs) was inspired by a training plan that Brittni Shae posted on IG (follow her, seriously, #bshaefit):

I modified to get it done in an hour.

Repeat ALL 3x's

Giant Set #1:

DB Squats (15), Reverse DB Lunges (10/Leg), Pushups (15)

Giant Set #2:

BB Standing Row (15), DB Lateral Raises (15), DB Front Raises (15)

Giant Set #3:

DB Shrugs (15), DB Hammer Curls (15), DB One Arm Shoulder Press (Burnout Set)

Day 3  (3) Sets of high reps to failure (20+) at moderate weight load unless otherwise noted.

  • Skullrushers
  • Tricep Kickbacks
  • Overhead Tri Extenstion (seated) 
  • Standing Cable Tricep Push Backs (set pulley low, short range of motion) 
  • Standing Cable Bicep Curls (aternate both arm set with single arm set for four total sets)

 Day 2 Rest

Day 1 of the Get Lean, Get Mean plan was Leg Day. 

The usual suspects, 3 straight sets of 10-12 reps.

  • Single Leg Deadlifts
  • Cable Kickbacks
  • Leg Press
  • Adductor
  • Alternating Lunges 
  • Wall Sit (1 Minute, Weighted)