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Getting Ripped mod
General
Advanced
Machine strength
Plan Details
The Getting Ripped mod routine by puccinni is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Mon
Arms and Chest
Est. 106 min
16 exercises
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Bench Dip
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Tue
Back and Legs
Est. 82 min
12 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Wed
Chest and Shoulders
Est. 89 min
14 exercises
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Thu
Back and Legs
Est. 92 min
14 exercises
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Fri
Shoulders and Arms
Est. 99 min
16 exercises
Dumbbell Hammer Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 12 Reps
