Hi, this is best Triple Muscle Gym Workout Plan for Lean Gain, losing fat, getting six pack abs with proper lean body. So please only follow this workout plan according your personal trainer instructions. You must have good fitness level before follow this workout plan. Always lift the weight which at least you can perform Negative part of yourself. For Example while doing bench press or squat your body should have that much strength so you can lower the weight down with control, Proper Technique and yourself.
Follow this Triple Muscle Gym Workout Plan for Lean Gain with proper diet plan.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest, Shoulders & Triceps
Chest:
1. Regular Grip Incline Barbell Bench Press
Superset:
Incline Dumbbell Chest Flyes
Sets 3 Reps 12 Rest 1 Min
2. Decline Dumbbell Bench Press
Superset:
Chest Dips
Sets 3 Reps 12 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Superset:
Decline Wall/Bench Push Up
Sets 3 Reps 12 Rest 1 Min
Shoulder:
Exercises:
1. Seated Barbell Shoulder Press
Superset:
Incline Bench Front Barbell Raise
Sets 3 Reps 12 Rest 1 Min
2. Standing Cable Shoulder Press
Superset:
Standing Front Two-Dumbbell Raise
Sets 3 Reps 12 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 12 Rest 1 Min
4. Incline Bench Front Barbell Raise
Sets 3 Reps 12 Rest 1 Min
5. Upright Barbell Row
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Barbell Skull Crushers
Superset:
Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Superset:
Decline Barbell Skull Crushers
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Day 2 Tuesday: Back, Biceps, Abs & Cardio
Back:
1. Wide Grip Pull Ups
Superset:
Dumbbell Floor Straight Arm Pull Over
Sets 3 Reps 12 Rest 1 Min
2. Wide Grip Lat Pull Down
Superset:
V-Bar Pull Down
Sets 3 Reps 12 Rest 1 Min
3. Hyperextension
Sets 3 Reps 15 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 15 Rest 1 Min
Biceps:
1. Lying on Flat Bench Cable Curl
Superset:
Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
2. Normal Grip Standing Ez Bar Curl
Superset:
Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
3. Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Superset:
Scissors
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Each side Reps 20 Rest 1 Min
Cardio:
Constantly 10-15 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Day 3 Wednesday: Cardio & Legs
Cardio:
Constantly 20 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Legs
1. Leg Extension
Sets:4 Reps:25 Rest:1 Minute
2. Barbell Squat
Superset:
Leg Extension
Sets:3 Reps:12 Rest:1 Minute
3. Leg Press
Sets:3 Reps:12 Rest:1 Minute
4. Lying Leg Curl
Sets:3 Reps:15 Rest:1 Minute
5. Dumbbell Sumo Squat
Sets:3 Reps:15 Rest:1 Minute
6. Thigh Adductor (Inner) On Machine
Superset:
Thigh Abductor (Outer) On Machine
Sets:3 Reps:15 Rest:1 Minute
Calves:
7. Standing Calf Raises Machine Or Seated Calf Raise Toes Pointed Straight Forward
Superset:
Standing Dumbbell Calf Raise Or Seated Calf Raise Toes Pointed Outward
Sets:6 Reps:15-20 Rest:30 Seconds
Day 4 Thursday: Chest, Shoulders & Triceps
Chest:
1. Regular Grip Incline Barbell Bench Press
Superset:
Incline Dumbbell Bench Press !
Sets 3 Reps 12 Rest 1 Min
2. Decline Dumbbell Bench Press
Superset:
Pec Deck Chest Fly
Sets 3 Reps 12 Rest 1 Min
3. Flat Bench Dumbbell Chest Press
Superset:
Weighted Push Ups
Sets 3 Reps 12 Rest 1 Min
Shoulder:
Exercises:
1. Seated Barbell Shoulder Press
Superset:
Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
2. Standing Cable Shoulder Press
Sets 3 Reps 12 Rest 1 Min
3. Rear Delt On Seated Fly Machine
Sets 3 Reps 12 Rest 1 Min
4. Incline Bench Front Barbell Raise
Sets 3 Reps 12 Rest 1 Min
5. Upright Barbell Row
Superset:
Dumbbell Shrugs
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Barbell Skull Crushers
Superset:
Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
2. Cable Push Down
Superset:
Cable Bent Over Triceps Extension
Sets 3 Reps 12 Rest 1 Min
3. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Day 5 Friday: Back, Biceps, Abs & Cardio
Back:
1. Wide Grip Pull Ups
Superset:
Reverse Close Grip Lat Pull Down
Sets 3 Reps 12 Rest 1 Min
2. Wide Grip Lat Pull Down
Superset:
Seated Machine Row
Sets 3 Reps 12 Rest 1 Min
3. Hyperextension
Sets 3 Reps 15 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 15 Rest 1 Min
Biceps:
1. Lying on Flat Bench Cable Curl
Superset:
Lying on Flat Bench Cable Curl
Sets 3 Reps 12 Rest 1 Min
2. Normal Grip Standing Ez Bar Curl
Superset:
Barbell Lying On Incline Bench Curl
Sets 3 Reps 12 Rest 1 Min
3. Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell Wrist Curl
Sets 5 Reps 12 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Superset:
On Mat Feet together Leg raise!
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Superset:
Lying Opposite Toe touch
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Each side Reps 20 Rest 1 Min
Cardio:
Constantly 10-15 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Day 6 Saturday: Cardio & Legs
Cardio:
Constantly 20 min Slow to High Level Cardio on Treadmill Speed 8-10KMPH Or Cross Trainer (Resistance Level 6 to 8, Rpm above 60)
Legs
1. Leg Extension
Sets:4 Reps:25 Rest:1 Minute
2. Barbell Squat
Superset:
Leg Extension
Sets:3 Reps:12 Rest:1 Minute
3. Leg Press
Sets:3 Reps:12 Rest:1 Minute
4. Barbell Deadlift
Sets:3 Reps:8-12 Rest:1 Minute
5. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:15 Rest:1 Minute
6. Thigh Adductor (Inner) On Machine
Superset:
Thigh Abductor (Outer) On Machine
Sets:3 Reps:15 Rest:1 Minute
Calves:
7. Standing Calf Raises Machine Or Seated Calf Raise Toes Pointed Straight Forward
Superset:
Standing Dumbbell Calf Raise Or Seated Calf Raise Toes Pointed Outward
Sets:6 Reps:15-20 Rest:30
8. Glute Bridge Or Barbell Glute Bridge
Sets:3 Reps:15 Rest:1 Minute
Day 7 Sunday
Rest for Recovery
You Must follow this workout plan Properly.
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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