The Lean Mass 15 Workout

Four-week workout plan.

The time between working sets is something often referred to as “active rest.”

Day 1

Back Focused

Exercise	Sets	Reps
Medium-Grip Pulldown	5	20, 17, 14, 11, 8
-superset with-  Seated Lateral Raise	4	15
Seated Straight Bar Cable Row	4	16, 14, 12, 10
-superset with Push-up	3	15
Supported Dumbbell Row	4	14, 12, 10
Incline Dumbbell Press	3	15
Cross-Bench Dumbbell Pullover	4	12
-superset with Push-up Off Bench	3	15
Back Extension	4	15-20

Biceps Focused

Exercise	Sets	Reps
EZ-Bar Curl	3	20, 16, 12
-superset with-  Bench Dip	2	15
Spider Curl	3	14, 12, 10
-superset with Narrow Knuckle Push-up	2	15
Reverse Cable Curl	3	15
Pushdown	2	15
EZ-Bar Curl	1	REST-PAUSE TO 35

Day 2

Chest-Focused

Exercise	Sets	Reps
Dip	4	TO FAILURE
-superset with-  Dip Bar Inverted Rows/TRX Row	3	15
Incline Dumbbell Press	4	14, 12, 10, 8
-superset with Supported Dumbbell Row	3	15
Flat Bench Dumbbell Press	3	14, 12, 10
-superset with Seated Lateral Raise	2	15
Pec Deck	3	15
-superset with Reverse Pec Deck	2	15
Push-ups	1	REST-PAUSE  TO 50

Triceps-Focused

Exercise	Sets	Reps
Pushdown	3	20, 16, 12
-superset with Cable Curl	2	15
Lying Extension	3	14, 12, 10
-superset with Drag Curl	2	15
Dip Machine/Weighted Bench Dip	3	15
-superset with Standing Dumbbell Curl	2	15
Narrow Knuckle Push-up	1	REST-PAUSE TO 35

Calves

Exercise	Sets	Reps
Seated Calf Raise	3	20, 15, 10
Standing Calf Raise**	3	20, 15, 10

Abs

Exercise	Sets	Reps
One-Arm Cable Crunch	3/Side	15-20
Ab Wheel	2	TO FAILURE

Day 3

Thighs

Exercise	Sets	Reps
Leg Extension	4	20, 17, 14, 11
-superset with-  Lying Leg Curl	3	15
Lying Leg Curl	2	15
-superset with Leg Extension	4	8-10
Squat*	4	17, 14, 11, 8
Stiff-Leg Deadlift	4	12
Wide-Stance Leg Press	4	17, 14, 11, 8
-superset with Abductor Machine	3	15
Dumbbell Walking Lunge	1	TO FAILURE

Shoulders-Focused

Exercise	Sets	Reps
Seated Lateral Raise	4	20, 16, 12, 8
-superset with Flat-Bench Flye	3	15
Bentover Lateral Raise	4	16, 14, 12, 10
-superset with Push-up	3	15
Wide-Grip Upright Row	3	14, 12, 10
-superset with Barbell Curl	2	15
Seated Press	3	14, 12, 10
Shrug	2	15

My condition right now.

Diet Plan

               Ok its time for my diet.
Breakfast (9:00) - Oatmeal(100g), Yogurt(300g), 1 Banana.
Mid-meal (12:00) - 200g Cottage Cheese.
Lunch (14:00) - 200g chicken, 2 slices of bread, 150g brown rice.
Dinner (18:00) - 200g Tuna fish, 2 slices of bread, 150g brown rice.
Before bed( 22:00-23:00) - 200g Cottage cheese, Fish Oil.
200g Protein, 220g Carbs, 50g Fats , 2000 Calories. I dont use supplements.
               The diet is created by me for skinny guys who want to build some lean muscle mass. It will be slow but natural process.
              Notes:
First. Each 3-4 days you should have high carb day.

High Carb Days:

• stimulate an insulin response that shuttle nutrients in your muscle cells, causing them to grow

• replenish glycogen stores that fuel your muscles

• make you feel good and energized.

Second. Recommended amount of water 4 liters. You'll pee like a racehorse but thats okay more time for posing practice in front of the mirror.
Third. Food should be boiled, steamed, baked, grilled or Teflon, but not fried.

Whey Protein is good but not necessary.We will talk about that more next time.

Put that cookie down, now!

Hello guys,

My name is Daniel and I am skinny amateur-natural bodybuilder. I am not just another dumb fitness guy who have scary face and only a body to show.I dont mind people mirin my aesthetics though.  I started this blog for those who want to follow me and my life as I enjoy being healthy and fit( its okay we'll have many cheat meals).My dream is to reach something in life and to inspire other people do the same. I am very young but I have learned a lot already. To start, always, always pursue your goals and ambitions.A fit and healthy body is something anyone can have, you just have to put the work into it.

My stats :  18 years old skinny cunt; 73kg(160lbs);190cm(6' 2); bodyfat: around 9%.

Look that guy's face, damn he's pretty serious

Goals: from skinny aesthetics to god aesthetics. And like Ryan Terry says with his english accent " Wish me LOK". Bye now. I'll be back.