Lean Muscle Workouts: Activities To Gain Lean Muscles

To achieve a considerable improvement to your physique requires a tremendous effort. However, it doesn’t need a long time, especially when you pursue a dynamic and rigorous training program that is intended to drive you out of your familiar territory each time you start exercising. Given below are some of the best lean muscle workouts that you can attempt to achieve your goal.

What is Tempo Code Exercise?

To reap the full benefit from these exercises, you have to adhere to the four-numbered tempo method for each set of activities. The first number demonstrates how many seconds you need to bring down the weights, the second number indicates for how many seconds you have to halt at the base of the exercise, the third number shows for how long you need to raise the weights, and the last digit shows for how long you have to pause overhead. 

The “X” implies which section of the exercise needs to be done with extra force. The total time spent on each set increases your pulse rate which subsequently burns body fat and breaks down tissues of your muscles to rebuild it stronger and bigger. Given below is the 3-set workouts that you can practice to gain lean muscles.

Lean Muscle Workouts Set 1: For Upper Body

  1. Bench Press

  • Tempo Code=2010 
  • No. of Sets=5 
  • No. of Reps=12 
  • Rest Time=60sec 

Recline on an even seat holding a free weight with your arms separated at shoulder-width. Support your center, at that point bring down the bar to your torso. Press it back up to the beginning. 

  1. Triceps Augmentation

  • Tempo Code=2010
  • No. of Sets=3
  • No. of Reps=12
  • Rest Time=10sec 

Stand tall holding a free weight over your head with two hands, arms straight. Keeping your chest up, bring down the weight behind your head and raise it back to the beginning. 

  1. Chin-Ups

  • Tempo Code=2010
  • No. of Sets=5 
  • No. of Reps=12
  • Rest Time=60sec 

With an underhand clutch hold a bar. Support your center, at that point pull your body up till your jawline is higher than the bar. Lower the weights till your hands are straight again. 

  1. Incline Dumbbells Flye

  • Tempo Code=2010
  • No. of Sets=3
  • No. of Reps=12
  • Rest Time=10sec 

Recline on an inclined seat holding a free weight in each hand over your face, with your palms facing upwards and curve in your elbows a little. Lower the elbows to the sides and take them back to the top.

  1. Lateral Raise

  • Tempo Code=2111
  • No. of Sets=2
  • No. of Reps=12
  • Rest Time=60sec 

Position yourself straight, holding a light free weight in each hand with palms facing. Keep your torso up and curve in your elbows, then raise the weights to the sides until they arrive at shoulder length. Lower your hands to the starting position. 

Lean Muscle Workouts Set 2: For Full Body

  1. Good Morning Weight Lift

  • Tempo Code=2110
  • No. of Sets=3
  • No. of Reps=8-12
  • Rest Time=60sec 

Stand tall holding a light free weight over the back of your shoulders, feet shoulder-width separated. With your center propped, bend down gradually from the hips to the extent your hamstrings permit however do not go past the horizontal level. Come back to the start. 

  1. Squat

  • Tempo Code=2010
  • No. of Sets=5 
  • No. of Reps=12
  • Rest Time=60sec 

Be on your feet with a bar over the back of your shoulders. Keeping your upper body up and center propped, hunch down as low as possible. Stand up again by putting pressure on your heels to come back to the beginning. 

  1. Triceps Plunge

  • Tempo Code=2010
  • No. of Sets=3
  • No. of Reps=8-12
  • Rest Time=60sec 

Hold rings or parallel bars with your arms straight. Keeping your chest up, twist your elbows to bring down your body as low as that your shoulders permit. Press back up intensely to come back to the beginning position.

  1. Barbell Roll

  • Tempo Code=4111
  • No. of Sets=3
  • No. of Reps=8-12
  • Rest Time=60sec 

Bow down on the floor holding a free weight with two hands. Roll the bar in front so you bring down your lower torso, keeping your center supported. At that point utilize your abs muscles to come back to the beginning. 

  1. Bent-Over Line

  • Tempo Code=2011
  • No. of Sets=5
  • No. of Reps=12
  • Rest Time=60sec 

Hold a free weight with an overhand grasp, hands simply outside your legs. Curve your knees marginally, prop your center, at that point, pull the bar up, driving with your elbows. Lower it back to the beginning.

Lean Muscle Workouts Set 3: For Upper Body

  1. Reverse flye

  • Tempo Code=2111
  • No. of Sets=3
  • No. of Reps=12
  • Rest Time=60sec 

Bend forward from the hips with a light free weight in each hand with palms upfront. Keeping a slight curve in your elbows, raise the weights out at shoulder length, at that point lower back to the beginning. 

  1. Incline Bench Press

  • Tempo Code=2010
  • No. of Sets=5
  • No. of Reps=12
  • Rest Time=60sec 

Lie on an inclined seat holding a free weight with your hands marginally more extensive than shoulder-width separated. Prop your center, at that point bring down the bar towards your chest. Press it back up to the beginning.

  1. Seated overhead press

  • Tempo Code=2010
  • No. of Sets=3
  • No. of Reps=12
  • Rest Time=10sec 

Sit on an upright seat with a free weight in each hand at shoulder length. Keeping your chest up, press the weights straight to the overhead until your arms are straight, at that point lower them back to the beginning.

  1. Standing Biceps Twist

  • Tempo Code=2110
  • No. of Sets=3
  • No. of Reps=12
  • Rest Time=10sec 

Remain with free weights by your sides, palms facing ahead. Keeping your elbows folded, twist the weights up, pressing your biceps at the top. Lower them back to the beginning.

  1. Pull-ups

  • No. of Sets=5
  • No. of Reps=12
  • Tempo Code=2010
  • Rest Time=60sec 

Hold a draw up bar utilizing an overhand grasp with hands marginally more extensive than shoulder-width. Prop your center, at that point pull yourself up until your lower chest contacts the bar. Lower until your arms are straight once more.

Building lean muscles is one of the most popular fitness goals. Generally, we praise those individuals who are slender and have strong anatomy with a lot of muscle mass. To such an extent that most of us try to develop lean muscle ourselves.

This is a guest post.

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