Sculpt Sexy Curves: Lean Muscle Workout Plan

Lean Muscle Workout Plan

Curves in All the Right Places

You know that look you see on some people you see that just seem to have all the right curves in all the right places?  Well although some have great genetics, that didn’t come by without a smart training program which works out every muscle with just the right frequency.

Having this down right will help you avoid a lot of frustrations and of course it takes a good amount of patience, but it all comes down not overdoing it.

The added bonus news is that increasing your lean muscle mass has a number of benefits for your health and fitness. First, there are the obvious improvements to your appearance and physique. By building muscle, you’re going to tighten things up and look more lean overall, even if you don’t lose any additional fat.

Second, building lean muscle gives a major boost to your body’s resting metabolic rate. Your resting metabolism is your body’s ability to burn fat and calories while at rest – even when you’re sitting on the couch! This is why so many recent exercise plans have reduced the emphasis on cardio as being the sole focus. Building lean muscle has a bigger, overall impact on your metabolism, and this impact is felt over the long-term.

Finally, increasing lean muscle mass results in a number of improvements in your daily living. You’ll be stronger, more flexible, and your endurance will be totally peaked. Your energy levels will be enhanced, and you’ll likely be getting a better night’s sleep.

So now that you’re clear on the benefits, let’s look at how you can get results with a great workout plan…

The Sexy Curves Lean Muscle Workout Plan

This workout plan requires 4 days of commitment each week, with the option of a bonus day for those who get really serious.

Each day is focused on a different group of muscles. Make sure you give yourself 2-3 days of rest before repeating this cycle. Rest and recovery are important factors in seeing results.

Since the goal is primarily fat loss, I want you to aim for 12-15 reps per set. You should be lifting enough weight to reach muscle failure or fatigue at the end of each set.

Day 1: Chest & Back

Day 2: Abs & Core

Day 3: Arms

Day 4: Legs & Shoulders

Bonus Day: If you’re feeling really enthusiastic, add an additional day to your workout plan and try my Kickboxing Workout. It will get you burning some extra calories and condition your muscles in a totally new way!

For the best results, make sure you follow up each workout with some protein. I recommend either Optimum 100% Natural Whey or Gardenia All Natural Vegan Protein, two of my top picks. And check out my amazing 50 Delivious Protein Smoothie Recipes.

Have any questions or feedback about this lean muscle workout plan? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Is there an alternative to the leg curl on machine?

    • You bet, the best alternative would be squats for getting at the butt (hamstrings and butt). Alternatively you can do lunges.

  2. What is the rest time?

    • Your rest time can be optimized if you keep it to 30 seconds so that you burn more fat. Between exercises you can switch to 60 seconds to provide your body some time to take it to recuperate energy and go hard again.

  3. hello
    i dont have the possibility to go to the gym (financial), can I do these exercises at home?


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