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Lean Definition 3 Day Training Plan

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Day 1

Exercise Reps Sets
Clean & Press from floor 12,10,8,6,12 5
Kettle Bell Front Squats (triple set with 2 below) 10 3
Kettle Bell Swings 10 3
Kettle Bell Hammer close grip press-ups 10 3
Wide grip lat pull downs (triple set with 2 below) 10 3
Dumbbell Arnold presses 10 3
Bodyweight arm get-ups 10 3
Dumbbell Chest Press (triple set with 2 below) 10 3
Dumbbell lateral raises seated 10 3
Press-ups To Failure 3
Cable Slow Crunch 10 to 12 3
Plank 45 sec to 1 min 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 2

Exercise Reps Sets
Burpee to chin up combo 12,10,8,6,Failure 5
TRX Jump Squats (triple set with two below) 10 3
TRX Jacknife to press-ups 10 3
TRX Body Rows Neutral grip 10 3
Bench Press (triple set with two below) 10 3
One arm dumbbell rows 10 3
Bodyweight shoulder walks 10 3
Cable high rows (triple set with two below) 10 3
Straight arm pulldowns 10 3
Plyometric press-ups 10 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8

Day 3

Exercise Reps Sets
Plate squat to overhead press 12,10,8,6,12 5
Inverted body rows (triple set with two below) 10 3
Barbell clean and press upper 10 3
Step up raise knee sprints - 1 leg at a time 10 3
Incline dumbbell press (triple set with two below) 10 3
Barbell bent over row 10 3
Close grip press ups 10 3
TRX Plank (Triple set with two below) 30 to 45 sec 3
TRX Jacknifes 15 to 20 3
TRX Torso Pendulums 20 3
Treadmill Sprints 20 sec sprint, 10 sec rest 6 to 8
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