Gain Lean Muscle Mass Routine

Here is a sample Gain Lean Muscle Routine or those who are frustrated, training hard but seeing no progress and trying to get rid of pounds of excessive fat at the same time.

Monday, Wednesday, Friday

Wake up in the morning, drink a 4 ounce protein shake (powder and water) and run about 20-30 minutes. 

The Gain Lean Muscle Routine – Push/Pull/Legs Split

Gain Lean Muscle – Monday – Push Day

Cardio – 15 min (treadmill or stationary bike)

Chest:
Bench press – 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes – 3 x 10
Inclined bench press – 2 x 10
Weighted dips – 1 x 8
Cable crossovers – 1 x 15

Shoulders:
Behind the neck press – 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes – 2 x 10
Barbell upright rows – 2 x 12
Bent over dumbbell flyes – 3 x 10

Triceps:
Lying barbell triceps extension – 1 x 15, 1 x 12, 2 x 8
Cable pressdowns – 2 x 10

Abs:
Roman chair – 5 x max
Lying leg raise – 5 x max
Cardio 30 min

Tuesday:

Off

Gain Lean Muscle – Wednesday – Pull Day

Cardio – 15 min

Back
Narrow grip chin ups – 3 x max
Behind the neck chin ups – 2 x max
Shoulder width grip bent over barbell rows – 2 x 10
T-bar rows – 2 x 8

Biceps:
Standing barbell curls – 1 x 15, 1 x 12, 2 x 8
Incline bench seated dumbbell curls – 2 x 10
Concentration curls – 1 x 12

Abs:
Crunches – 5 x max
Sit-ups – 5 x max
Cardio – 30 min

Thursday:

Off

Gain Lean Muscle – Friday – Legs

Cardio – 15 min

Legs:
Squats – 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats – 2 x 10
Leg press – 2 x 8
Stiff legged deadlifts – 1 x 20, 1 x 17, 3 x 15
Lying leg curls – 2 x 15

Calves:
Standing calf raise – 3 x 25

Abs:
Roman chair – 5 x max
Twisted crunches – 5 x max
Cardio – 30 min

Saturday:

Fast running – 15-20 min, Slow running – 30-40 min.

Obliques:
Dumbbell side bends – 3 x max to each side.
Twists with a bar or stick – 3 x 100 to each side
Seated twists with a bar or stick – 3 x 100 to each side

Sunday – Off

Nutritional Tips

1. Eliminate simple sugar products from your diet.
2. Eat 5-6 well-balanced meals a day.

Supplement Tips

1. Consume at least 1 gram of protein per pound of bodyweight, therefore use a protein powder to help you meet your goal
2. Use a good pre-workout.
3. Add a thermogenic fat burner.
4. Using other supplements? Visit illpumpyouup.com and stock up!