Target Body Part Focus - Lean + Strong Plan

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  • Chest + Triceps #1

  • Back + Biceps #1

    Renegade Rows - 3 sets x 16 reps
    Reverse Grip Bent Over Rows - 3 sets x 15 reps
    Reverse Flies - 3 sets x 15 reps
    Supermans - 3 sets x 15 reps
    Iso Curls - 3 sets x 16 reps

    Ab Finishers
    Leg Raises Over Dumbbells - 3 sets x 20 reps
    Knee Tuck Around the Dumbbell - 3 sets x 20 reps
    Toe Touches - 3 se...

  • Full Body Dumbbell #1

    Thrusters - 3 sets x 15 reps
    Bent Over Rows - 3 sets x 15 reps
    Reverse Lunges + Curls - 3 sets x 16 reps
    Single Leg Glute Bridges - 3 sets x 16 reps
    Kick to The Side - 3 sets x 15 reps

    Ab Finishers
    Dead Bug - 3 sets x 15 reps
    Butt Hopes - 3 sets x 20 reps
    Knees to Elbows - 3 sets x 20 reps

  • Full Body Dumbbell #2

    Alternating Snatches - 3 sets x 16 reps
    Biceps Push Ups - 3 sets x 15 reps
    Upright Row - 3 sets x 15 reps
    Triceps Overhead Extensions - 3 sets x 15 reps
    Front Raises (Palm Up) - 3 sets x 15 reps

    Ab Finishers
    Sit Ups - 3 sets x 15 reps
    Opposite Hand to Foot - 3 sets x 16 reps
    Leg Raises - 3 sets ...

  • Full Body Dumbbell #3

    Swings - 3 sets x 20 reps
    Renegade Rows - 3 sets x 16 reps
    Diamond Push Ups - 3 sets x 15 reps
    Curl Press lateral raises - 3 sets x 15 reps
    High Rows - 3 sets x 15 reps

    Ab Finishers
    Knees To Elbows Crunches - 3 sets x 15 reps
    Russian Twists - 3 sets x 16 reps
    Reverse Crunches

  • Leg Workout #1 FOUNDATION EXRCISES

    Goblet Squat - 3 sets x 15 reps
    Reverse Lunges - 3 sets x 16 reps
    Romanian Deadlifts - 3 sets x 15 reps
    Side Lunges - 3 sets x 16 reps
    Calf raise - 3 sets x 20 reps

    Ab Finishers
    Opposite Hand to Foot Crunches - 3 sets x 16 reps
    Plank Leg Side Steps - 3 sets x 20 reps
    Side to Side Leg Raises - 3 ...

  • Leg Workout #2 GLUTE FOCUSED