Body Part Exercise Sets Reps Rest

Day 1: Whole Body

Quads, Glutes Back Squats 3 12 1 min

Chest Barbell Bench Press 3 12 1 min

Hamstrings Straight Leg Deadlift 3 12 1 min

Back Barbell Row (overhand grip) 3 12 1 min

Shoulders Shoulder Press 3 12 1 min

Biceps Dumbbell Curl 3 10

*Superset*

Triceps Push Down 3 10 1 min

Abs Cycle Bike 3 50

2-Leg Raise 3 12

Plank 3 45 sec 1 min

Day 2: Rest

Day 3:Whole Body/Run

Quads, Glutes, Hamstrings Dead Lift 4 8 1.5 mins

Chest Dumbbell Incline Press 3 10 1 min

Glutes, Hamstrings Lunge 3 10 (each leg) 1 min

Back Pull Up 3 10 1 min

Shoulders Lateral Raise 3 10 1 min

Biceps Dumbbell Hammer Curl 3 12

*Superset*

Triceps Dumbbell Kick Back 3 12 1 min

Abs Cycle Mountain Climbers 3 50

Alternate Leg Raise 3 15 (each leg) 30 sec

Run 30 minutes at 70% max HR

Day 4: Rest

Day 5:Whole Body

Quads, Glutes, Hamstrings Barbell Split Squat 3 12 (each leg) 1 min

Chest Push Up as many as possible 1 min

Hamstrings Ball Roll-In 3 12 1 min

Back Single Arm Row 3 12 (each arm) 1 min

Shoulders Dumbbell Shrugs 3 15 1 min

Biceps Seated Alternating Dumbbell Curl

3 15 1 min

*Superset*

Triceps Incline Tricep Extensions 3 15 1 min

Abs Cycle Alternating Single Leg Reverse Crunch

3 15 (each leg)

Elevated Crunch 3 20

Russian Twist 3 30 1 min

Day 6: Run

Run 45 minutes at 70% max HR

Day 7: Rest

Exercise Plan - LEAN AND RIPPEDThe lean and ripped routine is designed to help you get lean by ramping up the intensity by increasing the number of reps and keeping the rest periods at a minimum. This plan works the entire body on each lifting day with one main exercise per muscle group to help you work the entire body while not becoming completely fatigued for the next exercise session. Keeping reps high and rest periods short the body will work more aerobically to increase calorie burning potential to help you get lean. Running or cycling is another component of this plan to keep with the theme of aerobic exercise.