Body lean training program for men, six-day complex of exercises in the gym

Is it enough for you to simply build up an impressive muscle mass? Or do you want a sculpted body with well-defined muscles? Drying will help you get rid of excess water in your body. We share with you a training program for six days, which will help you get closer to the body of your dreams. But be warned, it won’t be easy!

bronze medalist at Mens Physique 2015

Under this program, you can eat a fair amount of carbs and do no cardio. On the downside, is that it is quite challenging. I use the program to prepare for competitions and do five to seven approaches. But for those who are not going to participate in competitions, three or four will be enough.

Spis treści

Day 1 – chest/shoulders/triceps

Wyciskanie na ławce

Technique:

Lie on a banquette under the barbell. Eyes are approximately under the bar.
Grasp the bar with a wide grip.
Take it off the rack and lower it to chest level.
Push the bar up.
Then lower it again until it touches the chest.
At the end of the exercise return the barbell to the rack.

Perform three approaches: the first – 15 times, the second – 12, the third – 8.

Dumbbell bench press

Technique:

Lie down with your back on the banquette, with your feet resting on the floor.
In each hand hold a dumbbell and bend the elbows to a right angle.
Arms spread apart so that both dumbbells and elbows are at chest level.
From this position lift the dumbbells forward. At the highest point, the dumbbells touch each other.
Lower the dumbbells until the elbows are bent at right angles.

Perform three approaches of 8-10 times.

Technojim press

To perform this exercise, choose any simulator for the sit-up press.

Technique:

Sit on the seat of the simulator.
Grab the handrails. Elbows apart.
Press the handrails forward.
Return to the starting position.

Perform three approaches of 10 times.

Squeeze in the Smith sitting on the shoulders

Technique of execution:

We put a banquette under the Smith simulator.
Place the bar at chest level.
Sit on the banquette and grab the bar with a medium grip.
From this position, press up until the arms are fully straightened.
Return to the starting position.

Perform two approaches of 10-12 times.

Dumbbell bench press sitting

Technique:

Sit on the banquette, with your back resting on the backrest.
In each hand hold a dumbbell.
Raise the dumbbells to shoulder level.
From this position press them up.
Then again lower them to the shoulders.

Perform three approaches of 10-12 times.

Dumbbell flexion in an incline

Technique:

We rest our knee and hand on the banquette on one side.
The other leg stands on the floor, in a straight hand holding a dumbbell.
Bend the arm with the dumbbell. From this position, straighten the arm, taking the dumbbell back.
Then again bend the elbow.

Perform 3-4 approaches of 12 times for each arm.

French bench press

Technique:

Lie down on the banquette. In the hands take a curved bar with a narrow grip.
Raise the arms up, then bend them, thus lowering the bar behind the head. The elbows are slightly apart.
From this position, extend the arms and raise the bar above the head.
Again bend the arms and return to the starting position.

Perform three approaches of 12-15 times.

Day 2 – back/shoulders/biceps

Pull-ups

Technique:

Grab the bar. Hang on it with straight arms.
Pull up the torso in the bar until the chin touches it.
Lower back to the starting position.

Perform four approaches of 8-10 times.

Pulling the bar in an incline

Technique:

Standing over the barbell, slightly bend the knees and tilt the torso.
Take the barbell in straight, lowered arms.
Pull the bar to the waist. Bend the elbows and pull back.
Return to the starting position.

Perform three approaches of 8-12 times.

Pulling vertical block with a narrow grip

Technique:

Sit facing the block. Grab the handle with a narrow grip.
From this position pull them up to the chest. Elbows go along the torso.
The back is slightly deviated during the pull.
Then return the handle to the top. Do not fully extend the arms.

Perform three approaches of 10-12 times.

Dumbbell pull in an incline

Technique:

We rest the knee and hand in the banquette on one side.
Stand on the floor with the other leg, and in the straight hand hold a dumbbell.
Raise the dumbbell to the level of the chest. The elbow is bent and raised above the level of the back.
Lower the dumbbell.

Perform four approaches of 10 times.

Hammer

Technique:

Stand up straight, arms are lowered along the torso. In each hold a dumbbell.
Elbows are tightly pressed to the body.
Bend the elbows, raising the dumbbells to the shoulders.
Lower your arms back.

Perform four approaches of 12 times.

Lifting dumbbells sitting

Technique:

Sit on a special banquette, resting on the backrest.
Arms are lowered along the torso.
In each hand hold a dumbbell.
Bend alternately the left arm and the right arm.

Perform five approaches of 12 times.

Day 3 – legs/shoulders

Leg curls while sitting

Technique:

Sit in the exercise machine, placing your feet under the roller.
Bend your knees and straighten your legs.
After bending the legs back.

Perform four approaches of 15 times.

Squats with a bar

Technique:

Stand up straight, feet at shoulder width.
Put the barbell on your shoulders, hold it with your hands.
Do a squat.
Stand back up, bending the knees.

Do three approaches: the first – 15 times, the second – 12, the third – 10.

Wyciskanie nogami

Technique:

Lie down in the simulator. Put your feet on the platform about shoulder width.
Bend the legs, pulling the knees to the chest.
Push the platform up.

Perform four approaches of 10-12 times.

Bending legs lying down

Technique:

Lie down in the simulator on your stomach. Fix the feet with a roll.
Bend the legs, bringing the heels to the hips.
Flex the legs back.

Perform four approaches of 15 times.

Dumbbell swings to the side from a sitting position

Technique:

Sit on a banquette. Take a dumbbell in each hand.
Lower the arms down along the torso.
From this position raise your arms up and to the sides, bringing them to the level of your shoulders.
Lower your arms back down.

Perform five approaches of 12 times.

Standing chin pull

Technique:

Stand straight, hands lowered in front of you.
Take a curved bar in your hands.
Raise the bar up to the level of the chest. At the same time, the elbows are spread apart and raised above the shoulders.
Then lower the bar back down in front of you.

Perform five approaches of 12 times.

Swings in an incline

Technique:

Sit on the banquette. Bend, lower your chest to your knees.
Put your hands down and take the dumbbells.
From this position lift the dumbbells up. Elbows are slightly bent and go behind the back.
Once again lower the arms.

Perform five approaches of 12 times.

Swings in the crossover

Technique:

Stand between two blocks in the crossover.
Take the handle from the left block in the right hand and vice versa.
Bring the arms forward and bend them slightly at the elbows.
The arms crossed in this way are spread apart, taking the elbows behind the back.
Then return the arms to the crossed position.

Perform five approaches of 12 times.

Dumbbell dumbbell curls lying down

Technique:

Lie down on the banquette. In each of the hands hold a dumbbell.
Bring straight arms with dumbbells above the head.
From this position spread the arms apart.
Then again bring the arms together above the head.

Perform five approaches of 20 times.

Superset: dumbbell bench press + crossover

Dumbbell bench press

Technique:

Lie down with your back on the banquette, with your feet resting on the floor.
Hold a dumbbell in each of your hands and bend your elbows to a right angle.
Arms spread apart so that both dumbbells and elbows are at chest level.
From this position lift the dumbbells forward.
At the highest point, the dumbbells touch each other.
Then lower the dumbbells again until the elbows are bent at right angles.

Crossover

Technique:

Stand between two blocks in a crossover.
Grab the handle of the right block with your right hand and the handle of the left block with your left hand.
Spread your arms apart, bending them slightly at the elbows.
From this position bring the arms to the center.
Then again spread them apart.

Perform five approaches of 20 times.

Superset: dumbbell swings forward + dumbbell swings to the sides + dumbbell press sitting down

Dumbbell swings forward

Technique:

Sit on a banquette. Take a dumbbell in each of your hands.
Lower your arms down along the torso.
From this position raise your arms up and forward, bringing them to shoulder level.
Lower your arms back down.

Dumbbell swings to the sides

Technique:

Sit on a banquette. Take a dumbbell in each of your hands.
Lower your arms down. From this position raise your arms up and to the sides, bringing them to shoulder level.
Lower your arms back down.

Dumbbell bench press sitting down

Technique:

Sit on the banquette, resting on the backrest.
In each hand hold a dumbbell.
Raise the dumbbells to shoulder level.
From this position squeeze them up.
Then again lower them to the shoulders.

Perform four approaches of 20 times.

Day 5 – back/delts/biceps

Superset: block pull to chest sitting + block pull to abdomen

Pulling block to chest sitting with a wide grip

Technique:

Sit facing the block. Rest your feet on the platform.
Grasp the handle of the block with a wide grip.
Pull the handle to the chest.
Elbows apart.
Then return to the starting position.

Pulling the block to the abdomen

Technique:

Sit facing the block.
Grab the handles with a narrow grip. From this position pull the handles to the abdomen. Elbows go along the torso.
The back is slightly deviated during the pull.
Then return the handles to the starting position. Do not fully extend the arms.

Perform six approaches of 20 times.

Swings in an incline

Technique:

Sit on the banquette. Bend, put your chest on your knees.
Put your hands down and take dumbbells in them.
From this position lift the dumbbells up.
At the same time, the elbows are slightly bent and move behind the back.
After which we lower the arms again.

Perform five approaches of 20 times.

Superset: biceps on the Scott bench + hammer

Biceps on the Scott Bench

Technique:

Sit on the seat of the exercise machine.
Rest your chest on one surface of the bench. Place your elbows on the second surface of the bench.
Take the wavy bar in your hands.
From this position, bend your arms without bringing the bar to your shoulders.
Then lower the bar again without bending the elbows all the way.

Hammer

Technique:

Stand up straight, hands with dumbbells lowered along the torso and tightly pressed against the body.
Bend the elbows, raising the dumbbells to chest level.
Lower the dumbbells back.

Perform five approaches of 20 times.

Superset: leg curls in a trainer + lunges with dumbbells

Leg curls sitting

Technique:

Sit in the trainer, place your feet under the roller.
Bend the knees and straighten the legs.
After bending the legs back.

Back lunges with dumbbells

Technique:

Stand up straight, hands with dumbbells lowered along the torso.
Take a long step back with the right leg.
Straighten up and bring the leg back to the place.
Repeat the same with the left leg.

Perform five approaches of 30 times.

Superset: leg press + dead press

Wyciskanie nogami

Technique:

Lie down in the simulator. Put your feet on the platform about shoulder width apart.
Bend the legs, pulling the knees to the chest.
Press the platform up.

Dead press

Technique:

Stand over the barbell. Bend the legs at the knees and tilt the body forward.
Grab the bar.
Bend together with it.
Then lower the bar down again, bending your knees and bending your body forward. Do not put the barbell on the floor until the end of the exercise.

Perform five sets of 20 times.

Superset: sitting lower leg + standing toe raises

Sitting lower leg

Technique:

Sit in the simulator.
Put your toes on the platform, and place your knees under special pads.
From this position put your feet on your toes.
After lowering back down with the heels.

Standing toe raise

Technique:

We stand with our toes on a special platform. The heels remain hanging in the air.
Lower your heels below the level of the platform. After rising on your toes.
Once again lower the heels down.

Perform six approaches of 30 times.

With such a rich set of exercises, even cardio exercises will not be needed. Your body will simply have no choice but to look a hundred percent.

For detailed exercises see the video on “Championship”.

Source: Muscle Russia.