Getting Ripped
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 6456 / 88591

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Description

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 Chest and Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 30 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 12 3 Progress Chart

Biceps

Close Grip Preacher Curl Close Grip Preacher Curl 30 sec 12 3 Progress Chart

Biceps

One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl 30 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Tuesday Back and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 30 sec 12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12 3 Progress Chart

Abs

Jackknife Sit-up Jackknife Sit-up 30 sec 20 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 20 3 Progress Chart

Cardio

Rowing Rowing 30 min - - Progress Chart
Wednesday Chest and Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 30 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 30 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 12 3 Progress Chart

Biceps

Close Grip Preacher Curl Close Grip Preacher Curl 30 sec 12 3 Progress Chart

Biceps

One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl 30 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Thursday Back and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 30 sec 12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 30 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 30 sec 12 3 Progress Chart

Abs

Jackknife Sit-up Jackknife Sit-up 30 sec 20 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 20 3 Progress Chart

Cardio

Rowing Rowing 30 min - - Progress Chart
Friday Chest and Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 30 sec 12 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 30 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 30 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 12 3 Progress Chart

Biceps

Close Grip Preacher Curl Close Grip Preacher Curl 30 sec 12 3 Progress Chart

Biceps

One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl 30 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart