4-Day Training Program For Lean Muscle Mass

This training program is meant for the more experienced ones who exercise regularly for more than one year and want to change and increase the intensity of their workout.

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The schedule of the training sessions in this training program is made in order to allow sufficient time to rest between each exercise for the major muscle groups, as well as enough time to relax the muscles of the hands that are quite active as a secondary muscle group while training the muscles of the chest, back and shoulders.

The schedule of the program is: training no.1,training no.2, a rest day, training no.3, a rest day,training no.4 and then back to the start again, continuing with training no.1.

Each exercise from this training program should begin with 5-10 minutes of warm-up for each of the major muscle groups to avoid unwanted injuries.

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Although abdominal exercises are not included in the training program they can be inserted in the first and third training (selection of abdominal exercises will depend on the wishes and possibilities of every individual, but doing 2-3 different abdominal exercises with 3 sets and with 20 repetitions in the series in one training will provide the best results).

The break between each series of an exercise should not exceed 90 seconds (but for complex movements such as dead lifting and squats you can make a longer pause between each series), while the break between each exercise should be maximum 2-3 minutes. To obtain visible results this training program should be practiced for at least 6-8 weeks.

Selection and schedule of exercises for this training program

Day 1 – Chest and biceps

Chest Exercise No. 1 (Bench Press) You start with 2 sets of this exercise for warming up, using a lighter weight and do more than 15 repetitions in each of these two series. The purpose of this series of warm-up is to determine which width of the arms and which grip of the bar fit you best and to enable heating of the muscles of the shoulder and chest. Then do 3 sets of 8 repetitions in each set using the maximum weight that you can lift.

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Chest Exercise No. 2 (Incline Dumbbell Bench Presses) do 3 sets of this exercise with 8 repetitions in the series. If you can use more weight when performing this exercise.

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Chest Exercise No. 3 Incline Dumbbell Flys) do 3 sets of this exercise with 8 repetitions in the series. Use maximum weight when performing this exercise.

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Biceps Exercise No. 1 (Barbell Curls) do 3 sets of this exercise with minimum 8 repetitions in the series. If you can use more weight when performing this exercise.

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Biceps Exercise No. 2 (Incline Dumbbell Curls) do 3 sets of this exercise with 8 repetitions in each set for each hand separately.

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