This area deals with 3 weeks to lean part 1, Getting Thin, Lose Weight, Drop Fat, and Exercise!

 

Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have. You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean. After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.

Meal Plan

Weight training days / Meal one – shake w/50% more powder + coffee + water
Cardio days / Meal one – nothing

Weight training days / Meal two – bar or shake + yogurt or banana
Cardio days / Meal two – bar or shake + half hand of oatmeal

Weight training days / Meal three – two chicken breasts + handful of rice or medium potato + veggies
Cardio days / Meal three – two chicken breasts + veggies

Weight training days / Meal four – shake w/50% more powder + apple or 30 – 35 gram bar
Cardio days / Meal four – shake w/50% more powder + apple

 
Weight training days / Meal five – two chicken or turkey breasts or about 35 grams of lean meat with veggies and small potato
Cardio days / Meal five – two chicken or turkey breasts or about 35 grams of lean meat with veggies

Weight training days / Meal six – shake w/50% more powder
Cardio days / Meal six – shake with 50% more powder

- Water only, no diet sodas or juices
- Never miss meals
- You can have one cheat day per week only


Workout Plan

The following is your Three Weeks To Lean Workout Plan:

Week one:

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

Legs -
-warm-up 10 min.
-leg press machine in back 4 sets 8-10 reps
-any leg extension machine 4 sets 8-10 reps
-any leg curl machine 4 sets 8-10 reps
-hyperextensions two sets until failure
-calf work will come from cardio
-hanging leg raises for abs 4 sets until failure
-twenty five min. cardio of bike, elliptical, or treadmill

Back and Chest -
-warm-up 10 min.
-Hammer low row 4 sets 8-10 reps
-Hammer high row 4 sets 8-10 reps
-Hammer wide chest 4 sets 8-10 reps
-Incline dumbbell press 4 sets 8-10 reps
-Decline bench sit-ups for abs 4 sets until burn
-25 min. cardio


Arms and Shoulders -
-warm-up 10 min.
-barbell biceps curls 4 sets 8-10 reps
-dumbbell hammer curls 4 sets 8-10 reps
-triceps dips on bench 4 sets until burn
-triceps rope press downs 4 sets 8-10 reps
-dumbbell shoulder presses standing 4 sets 8-10 reps
-dumbbell shoulder side lateral raises 4 sets 8-10 reps
-crunches with knees bent feet flat 4 sets till burn and side bends for obliques 2 sets each side until burn
-25 min. cardio


Week two:

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

Legs -
-warm-up 10 min.
-lunges in 4 sets 8-10 reps
-any leg extension machine 4 sets 8-10 reps
-lying leg curl machine 4 sets 8-10 reps
-hyperextensions four sets until failure
-calf work will come from cardio
-hanging leg raises and backward hyperextensions for abs 4 sets til failure
-thirty min. cardio of bike, elliptical, or treadmill


Back and Chest -
-warm-up 10 min.
-Hammer low row 4 sets 8-10 reps
-Hammer high row 4 sets 8-10 reps
-Nautilus pullover machine 4 sets 8-10 reps
-Hammer wide chest 4 sets 8-10 reps
-Incline dumbbell press 4 sets 8-10 reps
-Cable crossovers 4 sets 10-12 reps
-Decline bench sit-ups and regular crunches for abs 4 sets until burn
-30 min. cardio


Arms and Shoulders -
-warm-up 10 min.
-dumbbell biceps curls 4 sets 8-10 reps
-dumbbell hammer curls 4 sets 8-10 reps
-triceps dips on dip machine or arms of hyper extension 4 sets until burn
-triceps straight bar press downs 4 sets 8-10 reps
-barbell shoulder presses standing 4 sets 8-10 reps
-dumbbell shoulder side lateral raises 4 sets 8-10 reps
-alternating crunches with knees up and leg kicks 4 sets till burn and side bends for obliques 2 sets each side until burn
-30 min. cardio


Week three:

Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

Legs -
-warm-up 10 min.
-dumbbell squats 4 sets 8-10 reps
-any leg extension machine 4 sets 8-10 reps
-seated leg curl machine 4 sets 8-10 reps
-hyperextensions w/25 pound plate three sets until failure
-calf work will come from cardio
-hanging leg raises and backward hyperextensions w/25 pound plate for abs 4 sets until failure
-thirty min. cardio of bike, elliptical, or treadmill


Back and Chest -
-warm-up 10 min.
-One arm dumbbell row 4 sets 8-10 reps
-Hammer high row reverse grip 4 sets 8-10 reps
-Nautilus pullover machine 4 sets 8-10 reps
-Flat bench chest press 4 sets 8-10 reps
-Incline dumbbell press 4 sets 8-10 reps
-Cable crossovers 4 sets 10-12 reps
-Decline bench sit-ups w/25 pound plate and regular crunches for abs 4 sets until burn
-30 min. cardio


Arms and Shoulders -
-warm-up 10 min.
-barbell biceps curls 4 sets 8-10 reps
-dumbbell hammer curls 4 sets 8-10 reps
-triceps dumbbell kickbacks 4 sets 8-10 reps until burn
-triceps straight bar press downs 4 sets 8-10 reps
-barbell shoulder presses standing 4 sets 8-10 reps
-dumbbell shoulder side lateral raises 4 sets 8-10 reps
-dumbbell front shoulder raises 4 sets 8-10 reps
-alternating crunches with knees up and leg kicks 4 sets till burn and black v obliques w/ 15 pound dumbbell 2 sets each side until burn
-30 min. cardio


Conclusion

This three-week plan should get you going in the right direction! Make sure you get at least eight hours of sleep at night and a nap in the afternoon if possible. Try to keep stress to a minimum and get your life and workouts structured so your mind will be clear to stay focused on your workouts. If you fall off the wagon with your diet, then jump right back on and never give-up!