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Gym Workout Routine: Your Weekly Plan To Build Lean Muscle.

Build your muscles in this way.

 

If you are new to the gym, or if you simply need a change, this post shows how you can build an effective 4 day training plan to build lean muscles while cutting fat. Whether your goal is to burn fat, build muscle, lose weight, all of the above, or simply become consistent in training, I have created this 4-week training plan just for you.

 

A 4-day split workout to build lean muscle works, but only if you are consistent, and patient. The best 4-day split workout program for lean muscle is the one that is flexible enough to work around your schedule. A training split is just a way of organizing your weekly training plan, by breaking up muscle groups or body parts that you are training on into separate days.

 

The following workout is a 4-day split you can follow over the next 6 weeks for building lean muscle. After you are done with this 6 week training plan for building lean muscle, I recommend taking a week off from training. With our 8 week skinny training program, you can increase your strength, build more muscle, burn more body fat, and be in the best shape of your life.

 

As the holy grail of body-composition training, this 12-week program is the most difficult yet beneficial plan you have ever tried. If you follow these rules and apply them to your 12 Week Lean Muscle Growth Workout Plan, you are going to truly unlock tremendous results. This 12 Week Plan is a workout plan designed to maximize muscle growth while keeping your fat loss at a minimum. This 16-session workout plan is designed to hit the chest and back muscles twice per week--meaning your biceps and triceps get double-whammy loads, too--to push those main muscle groups entirely out of their comfort zones, so that your body has no choice but to undo the damage, building a bigger, stronger, and more defined body.

 

Building is going to look and feel different, but with a women-specific workout plan, you can expect to increase strength and get lean. The first type of workout routine that I tell people to start with is weight training, as this helps lower your body fat percentage, builds lean muscles, and can be modified to fit any level. The setup of this program is performing three basic exercises targeting major body muscle groups (both the lower body and the upper body, during a single workout), performing five sets of five reps.

 

For each total body workout, you will hit all of the main muscle groups, using as many compound exercises as possible in order to control the total volume. You will be doing large-muscle movements often, as these movements force growth in the muscle groups, making it easier for you to overload the body when it is stronger. In a 60-day plan for muscle growth, you will be doing big-muscle movements, which is why squats, bench presses, and deadlifts are all going to be involved.

 

It is written with an emphasis on increasing hypertrophy, performing 2 - 4 exercises per muscle group during this day of muscular training, with sets of 3 - 5, reps of 6-12 (though we are going to stick with anything above 8 here). In some programs, you will only be hitting each muscle group once every seven days, which is not a sufficient stimulus for forcing your body into making any beneficial physique adaptations. In this 16-session workout plan, doubling every week with chest and back exercises -- and then working biceps and triceps two times per week, once directly and once indirectly -- will give your body the full stimulus it needs to bulk up in a shorter amount of time.

 

For instance, if your goal is to gain the most muscle possible, then you might have to sacrifice one or two days (or even three) of the gym to rest, but if your goals are maintenance, overall health, staying lean, and simply feeling and moving better, then you absolutely can train seven days per week, planning out the right program and managing the fatigue well. You can get plenty of productive work done with just two training sessions per week (weightlifting sessions) and do not need to commit to six training sessions per week to go anywhere. Overall, if you enjoy working out, or being in the gym on a daily basis, and staying active, but know how and when to ramp the intensity up and down, and you are able to listen to your body when it is time for a break, then you can do seven days of training per week and potentially see great gains in size and strength, or at least become ultra-lean. If you are doing partial-body strength sessions, though, then you might want to be doing upper-body exercises Monday, lower-body exercises Tuesday, upper-body exercises on at least Wednesday, lower-body exercises Thursday, and so on, as well as doing aerobic exercises on as many days as you can.

 

Alternatively, you could add one more rep set to the workout (up to three sets) or work out extra days each week. This involves performing seven sets of movements such as walking-outs from a down position and rotating lunges, which warms the muscles throughout your body, before moving on to exercises that are specific to the workout you are going to perform.

 

That is because, thanks to Lean Mass-15s intensive pace and active rest periods, it is part HIIT cardio workout - only it is one that builds muscles, too. The Lean Mass-15 program is a four-week program, which features a variety of progressive training principles designed to not only build muscle, but increase aerobic performance and fat loss. Do not worry: This plan packs the most volume in the least amount of time, resulting in training as efficient as it is effective, and you can tailor its timetable, slowing down or speeding it up.

 

Heres a seven-day workout strategy that will get your body lean and healthy fast. After 6 weeks on this plan, you are likely to see quite a bit of muscle growth, but fitness goals need to be long-term, not short-term.

Here we give you fitness routine which is really good for all weekly workout , muscle building , muscle mass gaining and muscle workout . This exercise program , workout schedule and workout days are flexible and you can set it according to your comfort, but you have to punctual in it and you have to do it in regular basis.

It also contains strength training, active recovery isolation exercises which gives you major boost in your workout journey. There are a lot of Workouts such as incline dumbbell, chest press, shoulder press and cardio day. Which is very helpful to build your muscles and muscle gain, muscle size. Here is the fitness plan which you have to follow in your daily life . So let's begin .

WORKOUT 1: CHEST AND TRICEPS

1 Bench press

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec

2 Triceps dip

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec 

3 Incline dumbbell press

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec 

4 Incline dumbbell flye

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec 

5 Triceps extension

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec 

WORKOUT 2: BACK AND BICEPS


1 Pull-up

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec



2 Bent-over row

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec



3 Chin-up

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec



4 Standing biceps curl

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec







5 Seated incline curl

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec








WORKOUT 3: LEGS AND ABS



1 Back squat

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec

2 Good morning

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec




3 Hip thrust

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec
4 Incline dumbbell press

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec




5 Incline dumbbell flye

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec


WORKOUT 4: BACK AND SHOULDERS



1 Overhead press

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec


2 Rack pull

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec


3 Seated dumbbell press

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec

4 Lateral raise

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec


5 Reverse flye

(Image credit: Glen Burrows)

Sets 3 Reps 10-12 Tempo 2011 Rest 60sec


DIET TIPS

Diet Tips For Muscle Building.

 

Choose different proteins that will satisfy the needs for building muscle and losing body fat on a daily basis. When you are gaining muscle, you must eat a variety of nutritious foods that contain an appropriate balance of protein, carbohydrates, and healthy fats. Foods that are high in protein are essential to building muscle, but energy also needs to come from carbohydrates and fats.

 

Carbs and fats are as important as protein in following a womens muscle-building diet. Protein is key, so we brought you this High-Protein Meal Planner--taken from the New Body Plan Plus, which, combined with this Gym Workout Plan to Build Muscle, will help you build more muscle. This Gym Workout Plan to Build Muscle. Remember, going on a diet to build muscle is no excuse to eat everything in sight. Too many people are loading up on empty calories A and cheap carbohydrates rather than giving their bodies a higher volume of quality, nutrient-rich foods.

There are some most common example for muscle building, muscle mass and muscle growth. Which is widely used by beginners for muscle gain and weight loss . 

Here are some alternative of protein which is very common such as peanut butter lean beef whey protein Greek yogurt and more which contains high protein quality protein amino acids daily calorie which gives you enough protein for protein synthesis and healthy eating.

You should take recommend diet plan protein foods. And follow nutrition tips . So the conclusion is that if you want to recover from lean muscle and lean protein containg food.

So you have to eat protein in a right way that it only helps you in your muscles growth and development not give you any side effects , because consumption of excess of protein also leads to many side effects.

 

If youAd like to figure out an optimal protein number for you and your goals, Beachbody muscle-building On Demand recommends between 0.5A to 0.9 grams of protein per pound of desired lean body mass each day, depending on your workout intensity. Aim for 3 servings of low-fat or fat-free dairy products each day, as well as the equivalent of 3 ounces of protein-rich foods (such as fish, beans, poultry, or lean meats) to ensure a high-quality source of protein that will contribute toward a maintenance level.