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Muscle BeachTM Printable WorkoutsTM

Episode 13: Lean Building (for Decreasing Bodyfat)


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - this workout is designed to help you shed excess bodyfat, often built up during winter months (and especially in America during Thanskgiving, the feast of eating!).

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually (where applicable). And put occasional variations into your routine. 

Nutritional Information

Leaning out not only comes from weight lifting, it also comes from the way we eat and the way we do cardiovascular workouts. We will have the answer in 5 Easy Steps to Leaning Out.

And then Cheating - we all have to cheat in our meals. Holiday seasons we find ourselves cheating even more: a big cheat weekend. Is there a technique to cheating? A wrong and right way to cheat? We will have the answer in Good Ways to Cheat.

And finally Thanksgiving - the mother of all holiday feasts. Is there a way to survive Thanksgiving? Can you actually survive Thanksgiving not gaining weight - and can you actually finish the holiday in better shape than before it began? We'll discuss the solutions in How to Survive Thanksgiving.

For the answers - watch episode 13 of Muscle Beach.

kerry11.jpg (16715 bytes) "To recap, holidays is a time of enjoying yourself. So have fun - but don't cheat too much. Avoid certain foods. And if you still can't do that, use our routine of high reps, low weight targeting your abs especially and you will back on route to a lean physique. Put variations in your routine. Print out this workout and take it with you to the gym. And well see you soon." - Kerry Kimble of Muscle Beach

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"In this episode, we give you a workout to fight the Thanksgiving blues. Lean Building. We've taken the best exercises for leaning out and put them into one show. This routine is excellent for those who want to get lean and trim after the holidays in a short period of time."

"We've committed the entire episode to eating during the holidays."

- Ryan Moriarty of Muscle Beach

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1. Side Dumbbell Bends

Routine: for the love handles

2. Open Grip Pull Ups

for the back

3. Knee Raises

for the abs

4. Weighted Crunches

for the abs


1. cable cross overs

for the chest

2. Lat Bar Crunches

for the abs
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