Lean And Large Program

Workout 1 Sets & Reps
Incline Bench Press 2 Sets Of 6
2 Sets Of 12
Dumbell Bench Press 2 Sets Of 6
2sets Of12
Incline Fly 4 Sets Of 12

Tricepsclose-grip Bb 2 Sets Of 6
2 Sets Of 12
Superset Bb Curl & Tircep Ext. 4 Sets Of 12
Rope Pull Down 3 Sets Of12

Workout 2
Squat 2 Sets Of 6
2 Sets Of 12
Legpress 2 Sets Of 6
2 Sets Of 12
Leg Extension 4 Sets Of 12
Leg Curl 4 Sets Of 12
Standing Calf Raise 4 Sets Of 12
Seated Calf Raise 4 Sets Of 12

Workout 3
Barbell Shoulder Press 2 Sets Of 6
2 Sets Of 12
Seated Dumbell Press 2 Sets Of 6
2 Sets Of 12
Lateral Raise 4 Sets Of 12

Barbell Shrug 2 Sets Of 6
2 Sets Of 12
Dumbell Shrug 2 Sets Of 6
2 Sets Of 12

Workout 4
Deadlift 4 Sets Of 6
Barbell Row 2 Stes Of 6
2 Sets Of 12
Lat Pulldown 2 Sets Of 6
2 Sets Of 12
Straight-arm Pulldown 4 Sets Of 12

Barbell Curl 2 Sets Of 6
2 Sets Of 12
Seated Incline Dumbbell Curl 2 Sets Of 6
2 Sets Of 12
Hammer Curl 2 Sets Of 6
2 Sets Of 12

Wrist Curl 2 Sets Of 12
Reverse Wrist Curl 2 Sets Of 12