4-Day Training Program For Lean Muscle Mass

Day 4 – arm and triceps

Shoulder Exercise No. 1 (Seated Dumbbell Press) – do 2 sets of this exercise which is intended to be a warm-up exercise for the muscles of the shoulder where you should do minimum 12 repetitions in the series using a lower weight.

Seated Dumbbell Press

Shoulder Exercise No. 2 (Standing Military Press) – do 3 sets of this exercise with 10 reps in the series.

Standing Military Press

Shoulder Exercise No. 3 (Standing Front Raises) – do 3 sets of 8 repetitions in series for each hand separately.

Standing Front Raises

Shoulder Exercise No. 4 (Bent Over Dumbbell Laterals) – do 3 sets of this exercise with 8-10 repetitions in the series.

Bent Over Dumbbell Laterals

Triceps Exercise No. 1 (Cable V-Bar Pushdown) – do 3 sets of this exercise with more than 10 repetitions in the series.

Cable V-Bar Pushdown

Triceps Exercise No. 2 (Close-Grip Bench Presses) – do 3 sets of this exercise with 8 repetitions in the series.

Close-Grip Bench Presses

Triceps Exercise No. 3 (Overhead Dumbbell Extensions) – do 3 sets of this exercise with more than 8 reps in the series.

Overhead Dumbbell Extensions

A rest day

Back to the start again, continuing with training no. 1.

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