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Thursday, March 29, 2012

Workout and Nutrition Program

The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get Lean.

Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.
You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.
After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.

The following is your Three Routines To Lean Workout Plan


Workouts for three days (pick a weight you will get good burn from 70% of the way through the set) 


Routine One: 4 weeks

  • 5-10 warm up with Abs exercises 
Day 1: Butt and Legs 

Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
  • Hyperextensions (Back Extension): 2 sets to failure
Main Muscle Worked: Lower Back 
Other Muscles: GlutesHamstrings 
  • Lying Leg Curl: 4 sets 
Set 1: 50 lbs, 8-10 reps
Set 2: 60 lbs, 6-8 reps
Set 3: 70 lbs, 4-6 reps
Set 4: 80 lbs, 4 reps
Main Muscle Worked: Hamstrings 














  • Leg Press: 4 sets 
Set 1: 50 lbs, 8-10 reps
Set 2: 60 lbs, 6-8 reps
Set 3: 70 lbs, 4-6 reps
Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps
Other Muscles: CalvesGlutesHamstrings 


  • Leg Extension: 4 sets 
Set 1: 50 lbs, 8-10 reps
Set 2: 60 lbs, 6-8 reps
Set 3: 70 lbs, 4-6 reps
Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps 



  • Cool Down Cardio (Thread Mill): 25 minutes or stretch



Day 2: Back/Chest/Arms/Shoulders
Bent Over Barbell Row: 
4 Sets of 10 lbs, 10-12 reps
Main Muscle Worked: Middle Back
Other Muscles: BicepsLatsShoulders 




Lat Pulldown: 
4 sets of 40 lbs, 10-12 reps
Main Muscle Worked: Lats
Other Muscles: BicepsMiddle Back,


Bench Press: 
4 sets of Medium rope 10-12 reps

Main Muscle Worked: Chest
Other Muscles: ShouldersTriceps 

Barbell Biceps Curls: 
4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Biceps
Other Muscles: Forearms 

Dumbbell Hammer Curls:
4 sets of 10 lbs, 10-12 reps

Main Muscle Worked: Biceps 


Triceps Rope Pushdowns:
4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps 

Side Lateral Raises:
4 sets of 10 lbs 10-12 reps
Main Muscle Worked: Shoulders 


Day 3: Abs and lower back


  • Side Bends: 
3 sets of 12-14
Main Muscle Worked: Abdominals
Other Muscles: Lower Back 






Back Extension: 

3 sets of 12-14
Main Muscle Worked: Lower Back
Other Muscles: GlutesHamstrings 



Straight leg raises on bench
3 sets of 12-14
Main Muscle Worked: Abdominals 


Bicycle Crunches:
3 sets of 12-14
Main Muscle Worked: Abdominals 


Decline Bench Crunch:
4 sets to failure
Main Muscle Worked: Abdominals 
Day 4-7: Rest/Cardio



Routine Two: 4 Weeks

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
Day 1: Butts and Legs
Dump Bell Walking Lunges: 4 sets 

Set 1: 20 lbs each, 8-10 reps
Set 2: 25 lbs each, 6-8 reps
Set 3: 30 lbs each, 4-6 reps
Set 4: 35 lbs each, 4 reps
Main Muscle Worked: Quadriceps
Other Muscles: CalvesGlutesHamstrings 




Dumbbell Squat: 4 Sets
Set 1: 20 lbs each, 8-10 reps
Set 2: 25 lbs each, 6-8 reps
Set 3: 30 lbs each, 4-6 reps
Set 4: 35 lbs each, 4 reps
Main Muscle Worked: Quadriceps
Other Muscles: CalvesGlutesHamstrings,




One-Legged Cable Kickback

Dump Bell Lunges: 4 sets 
Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps

Main Muscle Worked: Glutes
Other Muscles: Hamstrings 



Cable Hip Adduction

Dump Bell Lunges: 4 sets 
Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps
Main Muscle Worked: Quadriceps 



Hip Lift with Weight on the Stomach: 4 Sets

Set 1: 20 lbs, 8-10 reps
Set 2: 30 lbs, 6-8 reps
Set 3: 40 lbs, 4-6 reps
Set 4: 50 lbs, 4 reps
Main Muscle Worked: Glutes
Other Muscles: CalvesHamstrings 

Day 2: Back/Chest/Arm/Shoulders








Incline Dumbbell Press: 
4 sets of 10 lbs each, 10-12 reps
Main Muscle Worked: Chest 
Other Muscles: ShouldersTriceps

Bent Over Barbell Row: 

4 sets of 20 lbs, 8-10 reps

Main Muscle Worked: Middle Back
Other Muscles: BicepsLatsShoulders 

Barbell Bench Press

4 sets of 20 lbs, 8-10 reps

Main Muscle Worked: Chest
Other Muscles: ShouldersTriceps 

Tricep Dumbbell Kickback

4 sets of 10 lbs, 8-10 reps

Main Muscle Worked: Triceps 


Dumbbell Lying Rear Lateral Raise

4 sets of 10 lbs each, 8-10 reps

Main Muscle Worked: Shoulders 
********************************
Day 3: Abs
Days 4-7: Rest/Cardio

Week Three:
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
Day 1: Legs
Get A Printable Log Of The Legs Workout.
print Printable PagePDF PDF Document


Day 2: Back/Chest
Get A Printable Log Of The Back/Chest Workout.
print Printable PagePDF PDF Document


Day 3: Arms/Shoulders
Get A Printable Log Of The Arms/Shoulders Workout.
print Printable PagePDF PDF Document


Days 4-7: Rest/Cardio



Meal Plan Before and After Workout






Meals One: 
Before Workout Meal for Weight Training Days: 


- Large meals: eat at least 3-4 hours
  • Chicken cutlet pasta
  • Salad
  • Fruit
  • Water
- Small meals: Eat 1-3 hours 
  • Thick-crust cheese pizza
  • Low-fat Yogurt
  • Fruit
- Snack and liquids: 30-60 minutes
  • Fruit smoothie made with mango/banana/berries 
  • low-fat or nonfat milk or yogurt
- Mostly liquids: lest than 30 minutes
  • Water or Sport drink
1 Hour After Workout Meal for Weight Training Days: 


  • Grill Lemmon Chicken
  • Rice
  • Vegetable
  • Water
Cardio Days:
  • Grill Chicken Sandwich
  • Fruite
  • Water

Meal Two
Before Workout Meal for Weight Training Days: 


- Large meals: eat at least 3-4 hours

  • Pasta with meat sauce
  • Vegetables
  • Fruit
  • Water/sports drink

- Small meals: Eat 1-3 hours 



  • Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) 
  • Fruit
  • Water

- Snack and liquids: 30-60 minutes
  • Nuts
  • Fruit
  • Water
- Mostly liquids: lest than 30 minutes
  • Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

    Meal Three: 
    Before Workout Meal for Weight Training Days: 

    - Large meals: eat at least 3-4 hours

    • Pho (Beef Noodle Soup)
    • Water/sports drink

    - Small meals: Eat 1-3 hours 



    • Bagel or English muffin with jelly and/or peanut butter
    • Banana
    • Water

    - Snack and liquids: 30-60 minutes

    • PowerBar® Energy Gel

    - Mostly liquids: lest than 30 minutes
    • Water or Sport drink

    1 Hour After Workout Meal for Weight Training Days: 
    Meal Four:  
    Before Workout Meal for Weight Training Days: 

    - Large meals: eat at least 3-4 hours

    • Bun Rieu (Shrimp Noodle Soup)
    • Water/sports drink

    - Small meals: Eat 1-3 hours 



    • Grilled chicken sandwich with frozen low-fat yogurt
    • Baked potato with low-fat sour cream or salsa
    • Water/sports drink

    - Snack and liquids: 30-60 minutes

    • Small roll or sandwich made with a banana and honey

    - Mostly liquids: lest than 30 minutes
    • Water or Sport drink

    1 Hour After Workout Meal for Weight Training Days: 
    • Bake Fish 
    • Vegetable
    • Hand Full Nuts
    • Water
    Cardio Days
    Meal Five: 
    Before Workout Meal for Weight Training Days: 

    - Large meals: eat at least 3-4 hours:

    • Com Tam Suon Nuong (Broken Rice with grill Pork Chop)
    • Vegetable
    • Water/sports drink

    - Small meals: Eat 1-3 hours 



    • Baked or grilled lean beef, chicken, turkey, or fish
    • Steamed rice
    • Cooked green beans
    • low-fat frozen yogurt
    • Fruit
    • Water/sports drink

    - Snack and liquids: 30-60 minutes

    • Low-fat or nonfat yogurt; or fat-free frozen yogurt, gelato, or sorbet

    - Mostly liquids: lest than 30 minutes
    • Water or Sport drink

    1 Hour After Workout Meal for Weight Training Days: 
    Meal Six: 
    Before Workout Meal for Weight Training Days: 

    - Large meals: eat at least 3-4 hours:

    • Spaghetti al frutti di mare (Seafood spaghetti)
    • Vegetable
    • Roasted Potatoes
    • Water/sports drink

    Small meals: Eat 1-3 hours 



    • Turkey sub sandwich with tomato, lettuce, and mustard; baked chips 
    • low-fat frozen yogurt
    • Fruit
    • Water/sports drink

    Snack and liquids: 30-60 minutes

    • Nut
    • Fruit Energy bar

    Mostly liquids: lest than 30 minutes
    • Water or Sport drink

    1 Hour After Workout Meal for Weight Training Days: 
    • Vietnamese Table Grill (seafood, beef)
    • Vegetable
    • Pineapple
    • Water
    Cardio Days:
    • Vietnamese Table Seafood Grill 
    • Vegetable 
    • Pineapple 
    • Water
    Guidelines:
    • Water only, no diet sodas or juices
    • Never miss meals
    • You can have one cheat day per week only
    • Drink Protein Shake with 2% low fat milk immediately after workout before cool down cardio
    • Have good nutrition meal 1 hour after workout