Bodybuilding Fitness

4 Best Exercises for Lean Muscles

Best exercises for lean muscles

LAST UPDATED: February 17th, 2023

Everyone who has walked into the gym to add some muscles has realized that to add muscle mass you need to gain some body fat.

This phase is known as the bulking phase.

But there are some exercises that will help you increase lean muscles and burn excessive fat.

Today I am gonna show you those exercises and tell you how to combine them to get a ripped strong body. (1)

Best Exercises for Lean Muscles

1. Battle Rope Workout

Battle rope workout

A great exercise for strength and speed.

How many sets and reps?

Do 1 set of this exercise.

Do it for 2 minutes.

Benefits of using battle rope:

  • It boosts burning fat layers
  • This exercise burns many calories and gets your heart rate up just as when you are doing sprints
  • It builds explosive power
  • Improves endurance

2. Dumbbell row

One arm dumbbell row

This is a really good exercise for your back.

It’s important to keep your back straight when you do this exercise, only the arm moves.

Keep your arm close to your body.

You should move your arm from the elbow and not from your hand so that you don’t engage your biceps too much.

Do 3 sets with 12-15 reps.

3. Incline dumbbell bench press

Incline dumbbell bench press

This is a great exercise for your chest, triceps, and delts. (2)

And one of the best workouts to get cut.

Do 3 sets with 12-15 reps.

You can read how to bulk and cut here.

4. Standing medicine ball throw

Standing medicine ball throw

This exercise begins with the medicine ball over your head.

Throw the ball to the floor with a strong and fast movement.

This is a great exercise for developing explosive power and stimulating the growth of muscle fibers necessary for lean muscles.

Do 5 sets and 10 reps.

When to combine these exercises?

I suggest you do them on your last workout day of the week.


At the end of the week, your muscles are tired and your body craves for energy.

Thanks to this strenuous workout program, you will burn more fat on the last workout day of the week than let’s say on your first workout day.

So, you will burn fat layers and increase lean muscles, and you will have a strong ripped body.

Also, you can download a free lean muscle workout plan here.

How to combine the best exercises for lean muscles?

First, do the Incline dumbbell bench press and dumbbell row without rest between the exercises.

Do 15 reps in 3 sets.

Rest 20 seconds between sets.

Then rest for 3 minutes (if you do these insane sets you deserve it :D) and continue with the standing medicine ball throw.

After that, rest for about 45 secs, and after the next set rest 60 secs.

Best Workouts for Lean Muscles – Bottom Line:

  • Battle rope workout
  • Dumbbell row
  • Incline dumbbell bench press
  • Standing medicine ball throw

If you want to burn fat layers and increase muscles, I suggest you read more about the best cutting supplements for a lean body:


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