How to Get Ripped!!

Things you’ll need:

  • Mat or padded floor
  • Towel
  • Chair
  • Bottled water
  • Jump rope
  • Dumbbells
  • Barbells
  • Resistance Bands (for cable exercises)
  • Punching bag
  • Pull up bar
  • Bench (for incline exercises)

This routine makes use of weight lifting AND cardio to melt fat and build up your muscle mass.

Please keep in mind that results may vary and a proper low fat diet must be religiously followed for best results. I will publish an article on nutrition that features a simple diet plan works particularly well with this routine.

THE WARM UP: This is done before every weight lifting session. Three sets of rope skipping, five minutes each.

This is going to be very difficult for the average person just trying to get in shape after years of inactivity, but don’t give up. If you can’t make all of the sets (for any exercise not just this one) do as many as you can. Before you know it your strength will increase and you’ll be adding sets to this routine!!

WEIGHT TRAINING SESSION

(* — increase weight each set)

Monday – Abs/Biceps/Triceps 
Abdominal Crunches – 3×50 
Hanging Leg Raises – 3×30 
Hyper Extensions – 3×25 
Seated Dumbbell Curls – 3×15/12/10 * 
Standing Barbell Curls – 3×15/12/10 * 
Standing Cable Curls – 3×15/12/10 * 
Tricep Cable Pushdowns – 3×15/12/10 * 
Lying Barbell Tricep Extensions – 3×15/12/10 * 
Dumbbell Kickbacks – 3×15/12/10 *

Tuesday – Abs/Chest/Shoulders 
Abdominal Crunches – 3×50 
Hanging Leg Raises – 3×30 
Hyper Extensions – 3×25 
Dumbbell Chest Press – 4×15/12/10/8 * 
Dumbbell Chest Flies – 4×15/12/10/8 * 
Incline Barbell Press – 4×15/12/10/8 * 
Dumbbell Lateral Raises – 4×15/12/10/8 * 
Dumbbell Seated Shoulder Press – 4×15/12/10/8 * 
Rear Deltoid Flies – 4×15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs 
Abdominal Crunches – 3×50 
Hanging Leg Raises – 3×30 
Hyper Extensions – 3×25 
Leg Extensions – 4×20/18/15/10 * 
Squats – 4×20/18/15/12 * 
Seated Leg Curls – 4×20/18/15/12 * 
Calf Raises on Leg Press – 3×30/25/20 * 
Seated Calf Raises – 3×30/25/20 *

Friday – Abs/Back 
Abdominal Crunches – 3×50 
Hanging Leg Raises – 3×30 
Wide Grip Pull Downs to Chest – 4×15/12/10/8 * 
Close Grip Seated Cable Rows – 4×15/12/10/8 * 
Dumbbell Pullovers – 4×15/12/10/8 * 
Dumbbell Stiff Legged Dead Lifts – 4×12/10/8/6 *

CARDIO SESSION: This is done after each weight lifting session.

4 minute punching bag work (non-stop if possible)
1 minute sprint * 
2 minute jog 
1 minute sprint * 
2 minute jog 
1 minute sprint * 
2 minute jog 
1 minute sprint * 
2 minute jog 
1 minute sprint * 
3-5 minute cool down (Jog, fast pace walk, walk)

(* — run as fast as possible)

Like I said before, don’t feel bad and give up if you’re having trouble in the beginning. Stick with it and you’ll start feeling the results by the end of the first week and results will be seen by the end of the first month.

This routine is similar to those used by celebrities such as Jake Gyllenhaal (Prince of Persia – The Sands of Time) to get in shape for their movies.

**Remember – low fat, high protein. Diet article on the way!**

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