Lean Gains

CHALLENGE YOURSELF IN THIS HARDCORE 40-MINUTE FAT-BLAST GYM WORKOUT.

Metabolic training, of which this workout is comprised, includes a variety of compound exercises with minor rest periods between exercises in an effort to maximize caloric burn and increase metabolic rate both during and after the workout. It uses compound exercises with resistance to help you build lean muscle fast.

Also, EPOC (exercise post oxygen consumption) refers to the rise in metabolism (the rate that calories are burned) after an exercise session ends. The increased metabolism is linked to increased oxygen intake, which is required to assist the body in returning to its pre-exercise state. Therefore, you will be burning more calories after you have completed your workout for the next 24 to 48 hours.

Executing this program in a tri-set circuit fashion with minimal rest between exercises allows for a high increase in heart rate. The order of exercises is planned in a way to target larger muscle groups first and smaller muscle groups later in the program. This program can also be performed as one giant circuit repeated three times from beginning to end.Lean Gains

CIRCUIT 1

Kettlebell Sumo Squat

THREE SETS OF 10 REPS

Sumo squats target the lower body and focus on glute recruitment as well as targeting the hamstrings and quads. Squatting requires maximum effort and therefore increases the heart rate and fat-burn potential.Lean Gains

Wide Assisted Pull-Up

THREE SETS FOR AS MANY REPS AS POSSIBLE

Wide pull-ups are a very effective upper-body exercise with emphasis on the latissmus Dorsi (lats). Being the largest muscle in the upper body, building your lats increases muscle development and the ability to burn more calories.Lean Gains

Paused Bench Press

THREE SETS OF SIX REPS (WITH A TWO-SECOND PAUSE)

The bench press is the staple exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major. Repeat this circuit three times.

CIRCUIT 2

Banded High-Incline Leg Press

THREE SETS OF EIGHT REPS

The angle at the hip joint for the high-incline leg press allows for greater glute engagement. Add in a booty band placed just above your knees and you maximize your glute growth.Lean GainsLean Gains

Lean Gains

Olympic Bar Bradford Press

THREE SETS OF 20 TO 30 REPS

The high-rep range and constant tension on the deltoids of the Bradford press make this a great shoulder exercise (if you have the mobility). Starting with the barbell in front, press it just high enough to clear your head and get that major pump by the end of your final reps. Repeat this circuit three times.

Cable-Squat with Narrow Row

THREE SETS OF 10 TO 12 REPS

Combining a full-body movement like the squat with a narrow row ensures a full-body compound movement. This exercise works the glutes, hamstrings, and quads as well as focusing on the lats and rhomboids. The trapezius, biceps, and core help the movement by assisting the lats and rhomboids.

CIRCUIT 3

Dumbbell Walking Lunge with Biceps Curl

THREE SETS OF 16 TO 20 REPS

A walking lunge targets the muscles of the glutes, hamstrings, quadriceps, and core. Adding the upper-body movement of biceps curls increases the heart rate further and, in turn, burns more energy.

Assisted Dip

THREE SETS OF 10 TO 15 REPS

Dips are used to strengthen the triceps at the back of the upper arms as well as the anterior deltoid of the shoulders and the upper pectoralis muscles of the chest.

Medicine Ball Reverse Crunch

THREE SETS FOR AS MANY REPS AS POSSIBLE

A weighted reverse crunch works the entire abdominal region with extra emphasis on the lower region. In addition, the obliques and the transverse abdominals are secondary muscles that are also targeted. Repeat this circuit three times.

Try reducing rest periods and increasing weights weekly. Use this program to break through plateaus, make lean gains, and burn fat fast.

OPTIONAL FINISHER

Banded Bridge with Abduction

TWO SETS OF 20 TO 30 REPS

The bridge engages the glutes, hamstrings, core, lower back, abdominals, obliques, and hip flexors. Adding a band just above the knee and abducting the knees focuses on the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).

Machine Abdominal Crunch

TWO SETS FOR AS MANY REPS AS POSSIBLE 

A weighted abdominal crunch (as in the machine crunch) works the rectus abdominis. Exhausting the abdominals at the end of your workout is preferred to doing them at the beginning as core and abdominal strength are required during the heavier lifts.

Do these two exercises as a superset of two and repeat two times..

 

Photos By CHRIS V. LINTON Follow (@CHRISVLINTON)

Related Posts

Categories

Recent

Paying It Forward

Our Holiday Gift Guide

Reality Check

Welcome Back!

Login to your account below

Retrieve your password

Please enter your username or email address to reset your password.

Coming Soon
Receive the latest news

Subscribe To Our Newsletter

Coming Soon
You are about to leave the website

You will be redirected to our digital edition subscription page.