Leaning Workout 1 (Beginner Level)
Day 1: Back & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
Wide Grip Straight Arm Pulldown |
6 |
8-12 Reps |
|
Close Grip Pulldown |
2 |
10-15 Reps (Last Set Drop Set) |
|
Wide Grip Lat Pulldown Supinated Grip |
3 |
10-15 Reps |
|
Underhand Grip Pullups |
1 |
35 Reps |
|
Smith Machine Bent Over BB Row |
2 |
8-12 Reps (Last Set Dropset) |
|
One Arm DB Row |
2 |
10-15 Reps |
|
Conventional deadlift |
4 |
4-10 Reps |
|
T-Bar Row |
1 |
35 Reps |
|
Abs Circuit |
5 |
Round Of Each Exercise Without Rest |
|
Lying Leg Raise 15-20 Reps |
|
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Reverse Crunches on Decline Bench 15-20 Reps |
|
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|
Russian Twist (15-20) Reps |
|
|
Day 2: Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
|
DB Fly on Incline Bench |
6 |
8-12 Reps |
|
DB Press on Incline Bench |
3 |
10-15 Reps |
|
Cable Fly on Flat Bench |
3 |
10-15 Reps |
|
BB Press on Decline Bench |
4 |
10-15 Reps |
|
Cable Crossover & Feet on High Bench Push Ups (Superset) |
4 |
20 Reps (Last Set Dropset) |
|
Parallel Bar Dips |
3 |
Failure Reps |
|
EZ-Bar Curl |
4 |
10-15 Reps |
|
DB Curl on Incline Bench |
3 |
10-15 Reps |
|
DB Hammer Curl & Plate Curl (Superset) |
5 |
10-15 Reps |
Day 3: Shoulder & Triceps
| Exercise | Sets | Reps |
|---|---|---|
|
Seated DB Overhead Press |
6 |
10-15 Reps |
|
Front DB Raise |
2 |
10-15 Reps (Last Set Dropset) |
|
BB Front Raise |
1 |
35 Reps |
|
Standing Side Lateral Raise |
4 |
10-15 Reps |
|
Single Arm D-Handle Cable Side Lateral Raise |
2 |
10-15 Reps (Last Set Dropset) |
|
Seated Side Lateral Raise |
1 |
35 Reps |
|
Rear Delt Fly on Pec-Deck Machine |
4 |
10-15 Reps |
|
Rope Face Pull |
2 |
10-15 Reps (Last Set Dropset) |
|
Cable Rear Delt Fly |
1 |
35 Reps |
|
Seated DB Shrugs |
3 |
10-15 Reps |
|
EZ-Bar French Press |
4 |
10-15 Reps |
|
EZ-Bar Reverse Pushdown & Pushdown (Superset) |
4 |
10-15 Reps |
Day 4: Cardio & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
Cardio: 45 Second Each Exercises & 15 Second Rest |
|
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High Knees |
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Burpees |
|
|
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Moutain Climbing |
|
|
|
Alternate Plank Toe Tuch |
|
|
|
Plank Push Ups |
|
|
|
Spider Crowl |
|
|
|
Flutter Kicks |
|
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Knee Tuck |
|
|
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Jumping Jack |
|
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|
Plank |
|
|
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Abs Circuit: 5 Round of Each Exercise 20 Reps Without Rest |
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|
Crunches |
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Hanging Leg Raise |
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Reverse Crunches |
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Lying Viper |
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DB Oblique Side Crunch |
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Day 5: Biceps & Triceps
| Exercise | Sets | Reps |
|---|---|---|
|
Rope Overhead Triceps Extension |
6 |
10-15 Reps |
|
Rope Pushdown |
4 |
10-15 Reps |
|
Skull Crusher & Close Grip Bench Press |
3 |
10-15 Reps |
|
DB Kickback |
1 |
35 Reps |
|
DB Hammer Curl |
6 |
10-15 Reps |
|
Straight Bar Curl |
2 |
10-15 Reps (Last Set Dropset) |
|
Drag Curl |
3 |
10-15 Reps |
|
Spider Curl |
1 |
35 Reps |
|
Rope Hammer Curl & Hammer Plate Curl |
4 |
10-15 Reps |
|
Reverse BB Curl |
1 |
35 Reps |
|
Behind The Back BB Wrist Curl |
4 |
10-15 Reps |
Day 6: Legs
| Exercise | Sets | Reps |
|---|---|---|
|
Leg Extension |
6 |
10-15 Reps |
|
Close Stance Squats |
4 |
10-15 Reps |
|
Leg Press |
4 |
10-15 Reps |
|
Barbell Lunges |
2 |
10-15 Reps |
|
Lying Leg Curl |
4 |
10-15 Reps |
|
Stiff Deadlift |
3 |
10-15 Reps |
|
Sissy Squats & 1 Minutes Wall Sit |
4 |
30 Reps |
|
Seated Calves Raise |
4 |
15-20 Reps |