Gain muscle or get lean? It’s an age-old conundrum that plagues physique-builders the world over. To those looking for both it can often feel like the Judgment of Solomon—an agonizing choice that inevitably leads to an all-or-nothing scenario. However, there is a way, but it ain’t easy. yet if you’re willing to put in the effort, lean mass can be yours. The question is: Are you willing—and ready?
Before commencing any form of physical activity always ensure you are sufficiently hydrated, completed an effective warm-up specific to your workout and have consumed a good source of protein at least 30min before you begin.
This workout trains body as whole over three workouts.
|Incline dumbbell press||3||8-12|
|Barbell Bench press||3||8-12|
|Dumbbell shoulder press||3||8-12|
|Bench over lateral raises||3||8-12|
|Bodyweight dips between benches||3||8-12|
|Stiff legged deadlifts||3||8-12|
|Standing calve raise||3||8-12|
|Seated calve raise||3||8-12|
|Narrow grip pulldown||3||8-12|
|One arm dumbbell rows||3||8-12|
|Incline dumbbell curls||3||8-12|