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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.
Barbell Deep Squat
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4x8 reps |
rest: 90s
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Machine Leg Press
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4x10 reps |
rest: 90s
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Barbell Romanian Deadlift From Deficit
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4x10 reps |
rest: 90s
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Back Hyperextension
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Bench Hip Thrust
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2x20 reps |
rest: 60s
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Machine Seated Calf Raise
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2x20 reps |
rest: 60s
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Barbell Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 90s
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Weighted Tricep Dip
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4x10 reps |
rest: 90s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Dumbbell Decline Tricep Extension
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3x15 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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2x20 reps |
rest: 60s
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Dumbbell Reverse Fly
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2x20 reps |
rest: 60s
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Weighted Pull-Up
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Row
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4x10 reps |
rest: 90s
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Machine Lat Pulldown (Reverse Grip)
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4x10 reps |
rest: 90s
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Cable Shoulder Extension
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3x15 reps |
rest: 60s
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Barbell Decline Pullover
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3x15 reps |
rest: 60s
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Dumbbell Incline Curl
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2x20 reps |
rest: 60s
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Barbell Preacher Curl
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2x20 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 90s
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Weight Plate Shrug
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4x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x15 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise (Side-Lying)
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2x20 reps |
rest: 60s
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Crunch
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2x20 reps |
rest: 60s
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Dumbbell Seated Side Bend
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2x20 reps |
rest: 60s
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