Workout to Get Ripped!
Are you wanting to get toned, jacked or shredded?
Before we get started with the workout we need to go over some basic principles of bodybuilding.
- You don’t have to workout every day. Give your body some rest.
- You don’t have to workout the same muscles every day. This is a really bad idea.
- You need plenty of protein and carbohydrates to build lean muscle and help your muscles recover.
- Good workouts should take no more than 45 minutes in the gym!
- You may hate legs, but do them anyway. They release the most growth hormone and testosterone than any other workout. This will help all your other body parts grow!
So we have the principles, let’s get to work!
Workout to get ripped- Let’s get ripped!
#1: Chest and Triceps
#2: Legs
#3: Back and Biceps
#4: Shoulders/Traps/Abs
*Note: You do not have to do these back to back, you do each one of these exercises once a week*
# 1: Chest and Triceps
Barbell Bench Press: Barbell bench press is the staple of building a great chest!
5 sets (after two warm-up sets of the bar and another light set), go up in weight after each set: 12, 10, 8, 6, 5
Inclined Dumbbell Press: Great for building the upper pecs!
3 sets: 10, 10, 10
Dumbbell Flies: Great burnout exercise on chest day!
3 sets: 12, 12, 12
Dips: One of the great triceps builders! If you can’t do it on a dips machine, do it on a bench!
3 sets: 10, 10, 10
or
Triceps Rope Extensions (Towards Ground): Building Quality Horseshoes!
3 sets: 12, 12, 12
Dumbbell Kickbacks: Feel the burn! Slow and steady!
3 sets: 8, 8, 8
#2: Legs
Squats: The best exercise in the world. Build those legs up!
5 sets (after 2 warm-up sets of just the bar) Go up in weight each set: 12, 10, 8, 6, 5
Leg Press: Get those legs pumped!
3 sets: 25, 25, 25
Leg Extensions: Defining the muscle!
3 sets: 10, 10, 10
Leg Curls: Holy Hamstrings!
3 sets: 10, 10, 10
Calf Raises: Seated calf machine or standing calf raises on smith machine
5 sets: 15, 15, 15, 15, 15
or 
#3: Back and Biceps
Lat Pull Downs: Redbull doesn’t give you wings!
5 sets after 2 warm-up sets of light weight, go up in weight each set if possible: 12, 10, 8, 6, 6
Reverse Grip (close grip) Pull Downs: Fire up those lats!
3 sets: 10, 10, 10
Deadlifts* (If you have spotter who can watch your form)
3 sets: 10, 10, 10
Yates Rows: Build up that back! * (Do Yates Rows if no Deadlifts)
3 sets: 12, 10, 8
Single Arm Row
3 sets: 10, 10, 10
Hammer Curls: Pump those biceps
3 sets: 10, 10, 10
Preacher Curls: BIGGER BICEPS!
3 sets: 12, 10, 8
Inclined Dumbbell Curls: OUCHIE! Slow and all the way down!
3 sets: 8, 8, 8
# 4: Shoulders/Traps/Abs
Shoulder Press: Boulder Shoulders 101
5 sets (after 2 sets of warm-ups with light weights): 10, 10, 10, 10, 10
Lateral Raises: Builds beef on the sides
3 sets: 10, 10, 10
Frontal Raises: Look mean!
3 sets: 10, 10, 10
Rear Delts: Look mean from behind!
3 sets: 10, 10, 10
Barbell Shrugs: Make your shoulders touch your ears!
5 sets: 10, 10, 10, 10, 10
Lumberjacks: Keep core tight!
3 sets: 30 seconds each!
Mountain Climbers: Keep core tight!
3 sets: 30 seconds each!
Hope you enjoyed the workout, now go get some gainz!
Dustin Holston
Personal Trainer/Sports Nutritionist
TeamNutritionTrain.com