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[WOTM, 01/2014] Torch Fat & Spark Muscle Growth With Lean It UP’s 2014 Body Reconstruction Workout Gauntlet

1. WARM-UP — Low-Intensity Cardio + Push Ups


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Protocol: 5 minutes of cardio; 1 set of push ups for 10-20 reps

Primary Muscle(s): Chest, Triceps

Again, start with 5 minutes of low-intensity cardio. Next, bang out 10-20 push ups as a warm-up set.

 

2. Deadlifts


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Protocol: 4 sets, 12 reps

Target Muscle(s): Back, Core, Arms, Legs

For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.

Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

 

3. Dumbbell Chest Press


Dumbbell Chest Press

Protocol: 3 sets, 12 reps

Target Muscle(s): Chest, Triceps

Lie on a flat bench with two dumbbells extended straight up above you chest (A). Draw your shoulders back and tighten your core, and slowly lower the dumbbells down until they’re at chest height (B) — your arms should be at about a 75º angle with your torso.

Powerfully contract your chest and press upwards to a full extension (A). Repeat for 12 reps.

 

4. Barbell Clean & Press


Barbell Clean & Press

Protocol: 3 sets, 12 reps

Target Muscle(s): Shoulders, Abs, Triceps

Stand tall with a loaded barbell on your thighs (1). Tighten your core, dip down slightly, and powerfully pull the barbell up on top of your collarbone (2). Dip your legs slightly and explosively press the barbell overhead (3).

Hold for 1s, slowly lower the bar back to your collarbone (2), then down to your thighs (1), and repeat for a set of 12. Complete each clean & press in on fluid motion.

 

5. Bent-Over Barbell Rows


Bent-Over Barbell Rows

Protocol: 3 sets, 12 reps

Target Muscle(s): Back, Biceps, Abs

Hold a barbell in front of your body with an overhand grip slightly wider than shoulder-width apart. Tighten your core, straighten your back, and drop your torso down to 60º. 

Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1s and return to full extension. Repeat.

 

6. Dumbbell Snatch


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Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Shoulders, Triceps, Core

Start in a low, wide squat position with a dumbbell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and pull the dumbbell overhead (3) with your shoulder.

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep. Complete 12 with the right arm and repeat for the left.

 

7. Dumbbell Renegade Rows


Dumbbell-Renegade

Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Back, Biceps, Core

Assume push up position with two dumbbells (neutral grip). While keeping your core tight and back flat (45º angle), powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.

Hold the contraction for 1s, return to the floor, and repeat for the opposite arm. Alternate for 12 reps per arm.

 

8. Dips


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Protocol: 2 sets, 10-20 reps

Primary Muscle(s): Chest, Triceps

Start with your arms locked out and extended on parallel bars — lean forward slightly to emphasize the chest.

Lower until your arms are just below parallel with the ground, hold for .5s, powerfully contract your triceps, and return back up to a full extension. Squeeze the contraction for .5s at the top and repeat.

If regular dips are too difficult, replace them with bench dips.

 

9. HIIT Cardio


Protocol: 10 minutes of HIIT cardio

  • 1. Walk 1 minute as a warm-up (~3 MPH)
  • 2. High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis — choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.
  • 3. Low Intensity Interval 1: 60 second walking rest interval (3 MPH)
  • 4 High Intensity Interval 2: 45 second all-out sprint
  • 5. Low Intensity Interval 2: 60 second walking rest interval (3 MPH)
  • 6. Repeat 3 additional intervals
  • 7. 2 minute walking cool-down (~2.5 MPH)
  • 8. Finish




Pages: Workout A | Workout B | Printable Recap


Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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