20 Powerful exercises

All exercises will be 3-4 sets of 12-15 reps since our objective is to get a lean body and we aren’t aiming to get bigger. So choose a weight that gives enough difficulty for you (say about 70% of your strength).

🔴 Monday: Chest & Triceps 🔴
1 .Bench Press:

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Concentrate and keep the weight on the pecs. Keep the movement controlled and do not lock out. Try to add another 1-2 reps extra at the end of your set if you are approaching 10-12 reps upon fatigue.

2.Incline Dumbbell Press

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3.Dumbbell Flye

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4.Triceps Pushdown

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5.Lying Triceps Press

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6.Dips

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7.Sit-Ups

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8.Hanging Leg Raises

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9.Lying Leg Raise

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🔟 Leg Pull-In

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➡️ Stomach Vacuum 🔵 Tuesday: Light Cardio Jog (30 Minutes) 🔵

⚫️ Wednesday: Shoulders & Legs ⚫️


1.Military Press

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2.Upright Barbell Row

2


3.Side Lateral Raise

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4.Rear Delt Raise

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5.Arnold Press

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6.Barbell Squat

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7.Dumbbell Lunge

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8.Standing Calf Raise

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🔴 Thursday: OFF 🔴


🔵 Friday: back & biceps 🔵

1.Stiff-legged deadlift

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2.Seated cable rows

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3.Dumbbell rows

13


4.Barbell curls

14


5.Preacher curls

15


6.Incline dumbbell curls

16

⚫️ Saturday: Cardio Interval Running (20 Min) ⚫️ Here you will do interval running starting off with a brisk walk and then begin to sprint. You will sprint for 30 seconds to a minute and then walk for about 3 minutes.
Follow this routine until you reach about 20 minutes and you will be totally exhausted if you gave a total effort! 🔵Sunday: OFF 🔵





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