Thread by @TheWarEnglish

If I wanted to put on as much muscle as possible in the next 90 days, I'd do these exercises:🧵

The Lean Body look isn't about getting massive.

It's about building:

• Toned Legs
• Defined Arms
• Broad Shoulders
• A Wide Upper Back
• A Strong Upper Chest
• Shredded Abs & Obliques

In perfect proportion.

Let's jump in:

|| CHEST ||

For the Lean Body look, all parts of the chest are important.

But the upper chest is the emphasis:

• Dips 3xMAX (low)
• Flat DB Press 3x8-12
• Mid-Incline DB Press 3x6-8
• High-Incline DB Press 3x6-8
• Low-to-High Cable Fly 3x10-15

|| SHOULDERS & ARMS||

Shoulders & arms get indirect work from Chest & Back.

Here's extra direct work (emphasis on mid-delts):

• Incline DB Curls 3x8-12
• DB Lateral Raise 4x10-15
• DB Overhead Press 3x6-8
• Cable Lateral Raise 4x10-15
• Overhead Tricep Extension 3x8-12

|| BACK & TRAPS ||

A Wide Upper Back creates the V-taper.

Here's how to get it:

• DB Shrugs 3x10-15
• Weighted Pull Ups 3x6-8
• Wide-Grip Pulldowns 3x8-12
• Underhand Pulldowns 3x8-12
• Overhand Supported Row 3x8-12
• Parallel Grip Supported Row 3x6-8

||ABS & OBLIQUES||

The abs need to be trained hard like everything else:
• Machine Crunch 4x8-12
• Hanging Leg Raise 4xMAX
• Weighted Side Bend 4x10-15
• Cable Oblique Crunch 4x8-12

||LEGS & GLUTES||

The Lean Body look isn't complete if you have chicken legs:

• Squat 3x6-8
• Leg Press 3x10-15
• Leg Extension 3x8-12
• Hamstring Curl 3x8-12
• Seated Calves 5x10-12
• Standing Calves 5x8-12
• Romanian Deadlift 3x6-8
• Bulgarian Split Squat 3x8-12

This is a full week of training.

But make sure you organize it properly:

• Upper/Lower
• Push, Pull, Legs
• etc

Then progress reps or weights each week.

Lastly, lock in your nutrition & lifestyle to get lean:

1. Calorie Deficit
2. High Protein Diet
3. 8k+ steps a day

These are the basics that'll get you most of your results.

Any questions?

Drop them below.

& Follow me @TheWarEnglish for more content like this.