Get Ripped

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5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5 day workout routine to help build muscle while also shedding off unwanted poundage to get ripped.

On Mondays/Wednesday and Fridays you will be targeting the chest and arms. The only change in the routine that you will see is that for each day, the chest exercise changes from flat bench, to incline bench to decline bench. This is done so that you hit all of the individual parts of the chest muscle throughout your workout routine.

For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises.

Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises.

As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss.

You aren't performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss.

Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire.

Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights.

*** Notes :

As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Arms 10 exercises, 14 mins

Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Barbell Shoulder Press	3x12 reps	rest: 30s
Dumbbell Shoulder Press	3x12 reps	rest: 30s
Chest Dip	3x12 reps	rest: 30s
Barbell Triceps Extension	3x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 30s
Treadmill Running	0x0 reps • 480m	rest: 30s
Walking	0x0 reps • 480m	rest: 5s

Back and Legs 11 exercises, 16 mins

Barbell Squat	3x12 reps	rest: 30s
Barbell Lunge	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Barbell Bent Over Row	3x12 reps	rest: 30s
Leg Press	3x12 reps	rest: 30s
Calf Press On Leg Press	3x12 reps	rest: 30s
Wide Grip Lat Pulldown	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Jackknife Sit-up	2x12 reps	rest: 30s
Exercise Ball Crunch	2x20 reps	rest: 30s
Rowing	0x0 reps • 300m	rest: 30s

Chest and Arms 11 exercises, 15 mins

Barbell Incline Bench Press	3x12 reps	rest: 30s
Dumbbell Incline Fly	3x12 reps	rest: 30s
Barbell Shoulder Press	3x12 reps	rest: 30s
Dumbbell Shoulder Press	3x12 reps	rest: 30s
Chest Dip	3x12 reps	rest: 30s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 30s
Cable Triceps Pushdown	3x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 30s
Treadmill Running	0x0 reps • 360m	rest: 30s
Walking	0x0 reps • 720m	rest: 5s

Back and Legs 13 exercises, 22 mins

Barbell Squat	3x12 reps	rest: 30s
Barbell Lunge	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Barbell Bent Over Row	3x12 reps	rest: 30s
Leg Press	3x12 reps	rest: 30s
Calf Press On Leg Press	3x12 reps	rest: 30s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Barbell Bent Over Row	3x12 reps	rest: 60s
One Arm Dumbbell Row	3x12 reps	rest: 30s
Pull Ups	3x12 reps	rest: 30s
Jackknife Sit-up	2x13 reps	rest: 30s
Exercise Ball Crunch	2x22 reps	rest: 30s
Rowing	0x0 reps • 360m	rest: 30s

Chest and Arms 14 exercises, 21 mins

Barbell Decline Bench Press	3x12 reps	rest: 30s
Dumbbell Decline Fly	3x12 reps	rest: 30s
Barbell Shoulder Press	3x12 reps	rest: 30s
Dumbbell Shoulder Press	3x12 reps	rest: 30s
Chest Dip	3x12 reps	rest: 30s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 30s
Barbell Triceps Extension	3x12 reps	rest: 30s
Cable Triceps Pushdown	3x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x12 reps	rest: 30s
Close Grip Preacher Curl	3x12 reps	rest: 30s
One Arm Dumbbell Preacher Curl	3x12 reps	rest: 30s
Treadmill Running	0x0 reps • 420m	rest: 30s
Walking	0x0 reps • 840m	rest: 5s