The CHROME team came up with this lean down workout plan that’s designed to help you carve out muscle definition and blast fat! The lean down workout plan is perfect for the busy individual that can only afford to set apart 30-40minutes per day, 2-3 times a week to hit the gym.


In order to look good you need to “uncover” the muscle that already exists while hardening that muscle. At the same time you are looking to add lean tissue growth to the existing muscle while increasing the body’s overall movement and functionality, and that’s exactly what this workout is going to help you with. We introduce to you the lean down workout plan.


THE LEAN DOWN WORKOUT


TRI SET


Exercise
Sets
Reps
KETTLEBELL SWINGS
5
10,15,20,15,10
BARBELL SQUATS
5
10,15,20,15,10
PUSH UPS
5
10,15,20,15,10

You probably think the 0 second rest is a typo, but unfortunately, it’s not. We are going to try and complete 5 rounds without taking a break, starting with 10 reps of each of the three exercises building our way up to 20 in the third round and bringing it back down to 10 in the fifth round. Rest for 3-4 minutes and then continue with the superset below.


SUPER SET


Exercise
Sets
Reps
BARBELL CLEAN AND JERK
5
5,10,12,10,5
BURPEE’S
5
5,10,12,10,5

Keep the above principal in mind and perform the two following exercises back to back until 5 rounds are completed. Once you have completed this, rest again for 3-4 minutes and then complete the last tri-set below.


TRI SET 2


Exercise
Sets
Reps
BARBELL BENT OVER ROW
5
5,10,12,10,5
BENCH PRESS
5
5,10,12,10,5
PULL UPS
5
5,10,12,10,5

Like the first part of the plan we are working with three different exercises. Make sure to execute them in the same fashion as you did before.




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