Train Mean Get Lean – Full Body Gym Workout

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Train Mean Get Lean!

This gym workout will tone your whole body and give you this lean and tight look. Building muscles will help you burn fat faster and get this toned, healthy and sexy look. This workout will work your glutes (butt), your quadriceps, biceps, triceps, chest, lower back, middle back, upper back, your hamstrings and your abs! You can perform this workout 2-3 times per week or combine it with other workouts. Remember that you should not do strength training on the same muscle group 2 days in a row. You need to leave a 48 hour rest between each muscle group. If you wish to do strength training everyday I designed a 7 day plan where I divided the body in 3 sections to allow workout non-stop! Check the Sexy And Ripped Gym Workout Routine 7-day workout challenge. I personally take BCAA's/glutamine supplements during my workout for extra energy and to make my muscles recover faster, I prefer xTend from Scivation in the Lemon-lime flavor. Just sooo YUMMM!!! Just read about it if you want.


 Train mean get lean gym workout

Do 2 Sets Of 10-15 Reps For Each Exercise :

Take a break until you fully recover between each set

This workout should be done in a gym or a fitness center and should last about 45 minutes

1. Leg Press

2. Squat On The Smith Machine

3. Barbell Deadlifts

4. Shoulder Press

5. Seated Cable Row

6. Lat Pulldowns

7. Lateral Raises

8. Bicep Curls

9. Triceps Rope Pulldowns

10. Hanging Leg Raises


Grab my free workout logs : HERE fitness logs3


Exercises Instructions :


1. Leg Press

2. Squat on the smith machine

3. Deadlift

4. Shoulder Press

5. Seated Cable Row

6. Lat Pulldowns

7. Lateral Raises

8. Bicep Curls

9. Triceps Rope Pulldowns

10. Hanging Leg Raises

 This workout is part of the February 2014 Fitness Challenge


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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  1. Hi Myriam

    I am currently a natural bodybuilder am 54 years old and am wondering if this is the right diet for me. I have workouts but seen as your site is chock full of info i decided that I would look into all areas of training. I intend to go into a show next year and wish to rid myself of love handles etc. I am currently 6′ 1″ 103 Kgs and have a Body fat percentage of 18%.

    I am also on about 4500 calories a day and obviously that is on a typical bodybuilders diet of rice and chicken yadda yadda yadda. Boring to say the least. How does the keto diet help and can i get the required amount of calories etc.

    Thank you

    Post a Reply
    • Since you’ve been in the game for a while you already know that not everybody reacts the same to different kinds of diets. But I know that a lot of bodybuilders uses the Ketogenic Diet a few weeks to cut down. It basically makes your body use fat as your main source of energy. You cut almost all carbs and eat mainly fat and a bit of proteins. Take a look at my Ketogenic Diet Meal Plan for an idea of what it looks like :
      The main advantage is that it cuts your hunger and makes you lose less muscles on calorie restriction.

      Post a Reply

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