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Get Ripped (phase 2)
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Get Ripped (phase 2) routine by Fikunmi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 5 day workout routine (phase 2) 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
Chest and Arms
Est. 75 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Tue
Back and Legs
Est. 70 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Stability Ball Crunch
2 Sets x 25 Reps
Rowing
1 Set
Wed
Chest and Arms
Est. 78 min
11 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Thu
Back and Legs
Est. 87 min
13 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 13 Reps
Stability Ball Crunch
2 Sets x 25 Reps
Rowing
1 Set
Fri
Chest and Arms
Est. 110 min
15 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
Workout Day #6
Est. 57 min
12 exercises
Plank
3 Sets
Dumbbell Hammer Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Bent Knee Hundreds
3 Sets x 8 Reps
Rolling
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Walking Inchworm Push-Up
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
