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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 Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Fly
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Barbell Shoulder Press
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3x12 reps |
rest: 30s
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Dip
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3x12 reps |
rest: 30s
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Cable Shoulder Extension
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 30s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Weighted Crunch
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3x8 reps |
rest: 60s
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Weighted Trunk Rotation
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3x8 reps |
rest: 60s
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Walking
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0x0 reps |
rest: 5s
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Barbell Squat
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3x12 reps |
rest: 30s
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Barbell Deadlift
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3x12 reps |
rest: 30s
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Barbell Bent-Over Row
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x12 reps |
rest: 30s
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Calf Press On Leg Press
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
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Cable Seated Row
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Jackknife Sit-Up
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3x20 reps |
rest: 30s
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Stability Ball Crunch
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3x20 reps |
rest: 30s
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Rowing
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0x0 reps |
rest: 30s
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Barbell Incline Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Barbell Shoulder Press
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Dip
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 30s
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Cable Shoulder Extension
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 30s
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EZ Bar Preacher Curl (Close Grip)
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3x12 reps |
rest: 30s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x8 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 30s
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Barbell Squat
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3x12 reps |
rest: 30s
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Barbell Lunge
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3x12 reps |
rest: 30s
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Barbell Deadlift
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x12 reps |
rest: 30s
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Calf Press On Leg Press
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Jackknife Sit-Up
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3x20 reps |
rest: 30s
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Stability Ball Crunch
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3x20 reps |
rest: 30s
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Leg Pull-In
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3x8 reps |
rest: 60s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 30s
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Barbell Decline Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Decline Fly
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3x12 reps |
rest: 30s
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Barbell Shoulder Press
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 30s
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Dip
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3x12 reps |
rest: 30s
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Air Bike
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 30s
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