gmyster

[gmyster]

Best workout routine to leave you lean for 2023 {only Dumbells and Bench Needed}

This is the only equipment I use

adjustable weight bench {got this one for a steal 😏}

adjustable dumbells

This routine is for people looking to get lean and shredded not bulk muscle.

Check the example below.

Lean and shredded https://tse4.mm.bing.net/th?id=OIP.575CAWVnye2lCfVujnD9pQHaEK&pid=Api&P=0

Bulk and muscle https://tse4.mm.bing.net/th?id=OIP.jeMPMpJeYNQ5cHmUz63EkQHaJ4&pid=Api&P=0

With a good diet staying away from foods crazy high in calories and following this plan you can realisticly get a physique like the one in the 1st picture in 10 months depending wether you are overweight or obese.

Full Body workout do 4 times a week

Dumbbell Wrist curls 3x20

Bicep curls 4x10

Bench dips 3x10

Wide arm bicep curls 1x10

Bench press 4x13

Reverse crunches 3x15

Bench tricep extensions 4x8.

Dumbbell shrugs 3x17

Shoulder press 3x11

Dumbell front squat 4x10

Dumbell Romanian Deadlift 3x12

Dumbell calf raises 1 rep till failure

I reccomend going for a 20 to 30 minute jog before or after this workout to burn more calories each day.