Strength Training

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GET LEAN
STRENGTH-TRAINING
ROUTINE

Week 1
Monday: Chest/Triceps/Abs
Wednesday: Legs/Shoulders/Abs
Friday: Back/Biceps/Abs

Week 2
Monday: Legs/Shoulders/Abs
Tuesday: Chest/Triceps/Abs
Thursday: Back/Biceps/Abs
Friday:  Legs/Shoulders/Abs

Week 3
Monday: Legs/Shoulders/Abs
Tuesday: Back/Biceps/Abs
Thursday: Chest/Triceps/Abs
Friday:  Legs/Shoulders/Abs

Week 4
Monday: Back/Biceps/Abs
Wednesday: Legs/Shoulders/Abs
Friday: Chest/Triceps/Abs

This program is designed to maximize calorie burning while adding lean muscle. The high volume, intensity and frequency emphasize low (6-10) and high (10-15) repetitions with little rest between sets.
Lower heavier reps add muscle density for boosting metabolism and assist fat-burning, and for definition.
Higher lighter reps directly elevate heartrate for fat-burning.