How to Get Ripped – Lean Body Workout

If you want to know how to get ripped fast, this lean body workout will provide the answer. In addition to this advanced workout program, you must follow a strict lean body diet plan, optimize your supplement strategy and get plenty of rest. When combined with a burning desire to transform your body and get ripped, the changes will be inevitable. Having said that, let’s get right into this advanced lean body workout.

Ripped Body Workout Routine:

Get Ripped Workout Day 1:

-> Total body strength training, followed by 45-minutes of cardio. Focus is to improve overall strength, quickness and overall conditioning, while creating a significant post-workout spike in metabolism.

-> Perform 6 sets of 6 reps with 30-seconds of rest between working sets, for the following exercises:

– Wide grip pull-ups
– Incline dumbbell chest presses
– Deadlifts
– Dumbbell rear lunges
– Barbell squat cleans
– Barbell push-presses
– Seated calf raises
– One arm kettlebell swings
– Dumbbell side lunges

-> Next, proceed immediately to cardio workout: 25-minutes of treadmill running using random incline levels. Aim to increase running speed by 0.5 mph every 5-minutes.

Get Ripped Workout Day 2:

-> 60-minute cardio session to improve endurance and increase lactate threshold.

– Using treadmill or running outdoors, complete a 60-minute tempo run (make sure you’re running at an uncomfortable pace throughout the entire session – if you can’t make it 60-minutes, start with 30-minutes and work your way up gradually).

Get Ripped Workout Day 3:

-> Circuit training routine combined with plyometric training, to improve muscular endurance, facilitate explosive ability and boost metabolism for ultimate fat-burning. Complete 12 reps of the following exercises back to back, without rest:

– Barbell front squats
– Explosive incline push-ups (6-second eccentric/lowering phase, 1-second pause at bottom and explode on lifting/concentric phase)
– Single leg stability ball leg curls
– Upright rows using dumbbells
– Standing dumbbell shoulder presses
– Box jumps (remember to land as soft and quiet as possible)
– Weighted bench dips
– Split squat jumps (pause 3 seconds in bottom position, explode into the jump, alternating legs in the air, landing softly and slowly lowering back to bottom position)

-> After one circuit, rest 90-seconds, then perform two more circuits, for a total of three intense circuits.

Get Ripped Workout Day 4:

-> Take a rest day or do 30-minutes of light activity (basketball, yard work, cleaning, etc)

Get Ripped Workout Day 5:

-> Same as Day 1 (aim to increase weights used and/or running speed and incline levels; after 8 weeks or plateau, use same exercises but switch to less weight and moderate reps, for example – 3 sets of 12 reps)

Get Ripped Workout Day 6:

-> Same as Day 2 (progression is key – try to improve slightly each and every workout to keep the lean body results coming)

Get Ripped Workout Day 7:

-> Same as Day 3 (change the order of your exercises so that each workout has you starting and ending with a different movement)

After completing one week of this lean body workout, you’ll know how to get ripped once and for all. Please consult a professional if you are unsure of proper form, technique or have general questions about any element of this workout routine.



Source by Bradley Campbell

Top 10 Home Exercise Routines

Want to get in shape without joining a gym and without the expense of purchasing exercise equipment for your home? No problem. Here are 10 home exercise routines that require no equipment.

1. Jumping Jacks – Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.

2. Walking – If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

If the weather outside is not fit for walking, you can stay indoors and do stair climbs instead. This exercise is more of a challenge and can really get your heart pumping if you keep the pace high and rest periods short. Try going up the stairs at a brisk pace and walk back down at your normal speed. Do several sets and you will feel the burn in your legs.

3. Running in place – If you can’t go outside and have no steps at home try running in place. This can be done while watching TV or listening to your MP3 player or radio. Try to maintain a brisk pace for maximum benefits.

4. Step exercises – These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.

5. Pushups – Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

To really take pushups to the next level, perform them with your legs straight out and your feet elevated on a chair. This method really works the shoulders and chest muscles.

6. Leg Raises – These are good for toning the abdominal muscles. Simply lie flat on your back and raise your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can’t hold them for this long, try doing them with your legs bent.

7. Crunches – These are another good exercise for toning the midsection. To perform crunches correctly, lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms across your chest and curl your upper body up while tucking your chin into your chest. Lift up about 18 inches and press your lower back into the floor. When you feel your abdominal muscles contracting you know you are doing them correctly.

8. Squats – This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.

9. Leg/Arm Raises -This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.

10. Dancing – Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.

These home exercise routines will keep you in great shape without the expense of purchasing a gym membership, expensive exercise equipment or weights. Just be sure to stick to your program and have fun getting in shape!



Source by James M Fisher

Workout Routine for Weight Loss, Strength and Endurance Gain or Mass Gain

Creating a workout routine that works great for you is not an easy task. Many trainers will have different opinions based on personal experience and education.

In order to clarify this, here is the simplified explanation that will help you understand the differences between each workout types and how to create your own workout routine.

THE BASICS

Before going into details, each week you must train your entire body. This includes:

– Shoulders

– Chest

– Back

– Legs

– Core

– Arms

Ideally, you should do resistance training at least 3 times a week with one day of rest between each training. During a single workout, you should group 2 muscle groups.

Day 1 = Chest + Shoulders

Day 2 = Legs + Back

Day 3 = Core + Arms

Depending on your objective the exercises, the weight and the speed will change.

It is also imperative that you eat healthy and often. It is recommended to eat five small meals each day, every 3 hours. Each meal must contain proteins and low fat/low sugar foods. And, drink a lot of water. You should drink at least 1.5 liter of water a day.

TO LOSE BODY FAT

Body fat is lost when you burn more calories in a day then the amount of calories you ate and burned through normal everyday activities. Each pound of fat is worth about 3500 calories. In order to lose weight and stay healthy you need to combine a healthy diet with a steady and frequent aerobic workout. Ideally, you should workout 5 days a week and focus mainly on aerobic exercises as follow:

Day 1 = 30 minutes of cardio at a steady moderate pace, finish with chest + shoulders workout.

Day 2 = 60 minutes of cardio with interval training (mix of low and high intensity).

Day 3 = 30 minutes of cardio at a steady moderate pace, finish with legs + back workout.

Day 4 = 60 minutes of cardio with interval training (mix of low and high intensity).

Day 5 = 30 minutes of cardio at a steady moderate pace, finish with core + arms workout.

Each exercise should be done with lighter weights and higher repetitions, usually 2 series of 15 to 20 repetitions for each exercise (between 30 to 40 total repetitions for a muscle group). You should aim to not be able to complete more than 20 repetitions per series (adjust resistance as needed).

TO GAIN STRENGTH AND ENDURANCE

Any to all exercise will eventually build strength and endurance. The difference between working out a routine that is made to increase your overall strength and endurance and just any other exercise is the intensity and amount of rest you take between sets.

The best kind of exercises that increase both strength and endurance are called supersets. They consist on mixing multiple exercises inside a single set that are done without any pause between them. For example, if you are doing chest + shoulders, instead of working out the chest muscles and complete your shoulders exercises after, you would do them back-to-back inside a single set with no pause. Such a routine plan would look like this:

Day 1 = 10 minutes of light cardio (to warm up, this is optional). Chest + Shoulders.

– Push Ups + Pull Ups, 4 sets of 12.

– Front Dumbbell Raise + Lateral Dumbbell Raise, 4 sets of 12.

– Military Press (Dumbbells) + Butterfly (Dumbbells), 4 sets of 12.

– Bench Press (Dumbbells) + Overhead Pull (Dumbbell), 4 sets of 12.

Day 2 = 10 minutes of light cardio (to warm up, this is optional). Legs + Back.

– Leg Press + Back Leg Raise, 4 sets of 12.

– Cab Raise + Jumping Squats, 4 sets of 12.

– Deadlift + Plank, 4 sets of 12, up to 60 sec.

– Bent Over Row (Dumbbells) + Weighted Back Lift, 4 sets of 12.

Day 3 = 10 minutes of light cardio (to warm up, this is optional). Core + Arms.

– Hammer Curls (Dumbbells) + Triceps Extension (Dumbbells), 4 sets of 12.

– Sit-ups + Oblique Plank (left then right), 4 sets of 12, up to 60 sec.

– Weighed Chin Ups + Dips, 4 sets of 12.

– Bicep Barbell Curls + Triceps Barbell Extension, 4 sets of 12.

Day 4 = 60 minutes of high intensity cardio. No anabolic exercises this day.

TO GAIN MASS (Bulking Up)

While losing body fat is all about cutting down calories with proper eating and aerobic exercises, gaining muscle mass and strength is the opposite. In order to gain muscle mass you need to eat approximately 500 extra calories a day from lean meats or other high protein low fat and low carb foods. Many bodybuilders take protein supplements in order to increase their protein intake dramatically without eating addition fats and carbohydrates. Your daily protein intake in grams should be close to 0.7 to 1.0 times your lean body weight (without your body fat) in pounds. For a 5’10” with a lean body weight of 180 lbs, he would need to eat between 126 and 180 grams of proteins each day, divided in each of his 5 meals as equally as possible.

Also, in order to gain muscle mass, you need to do a lot of anabolic exercises, especially compound exercises. These exercises usually have very heavy weights and require to do less repetitions per set. Such a routine is progressive as you increase weights each set and it would look like this:

Day 1 = 10 minutes of light cardio (to warm up, this is optional). Chest + Shoulders.

– Bench Press, 5 sets of 6 to 8. Max weight.

– Military Press (Barbell), 5 sets of 6 to 8. Max weight.

– Butterfly, 5 sets of 6 to 8. Max weight.

– Pull Ups, 5 sets of 6 to 8. Max weight.

– Any complimentary chest or shoulder exercise, 5 sets of 6 to 8. Max weight.

Day 2 = 10 minutes of light cardio (to warm up, this is optional). Legs + Back.

– Squats, 5 sets of 6 to 8. Max weight.

– Leg Press, 5 sets of 6 to 8. Max weight.

– Deadlift, 5 sets of 6 to 8. Max weight.

– Seated Row, 5 sets of 6 to 8. Max weight.

– Any complimentary legs or back exercise, 5 sets of 6 to 8. Max weight.

Day 3 = 10 minutes of light cardio (to warm up, this is optional). Core + Arms.

– Hammer Curls (Dumbbells), 5 sets of 6 to 8. Max weight.

– Reverse Bicep Curls (Triceps, 5 sets of 6 to 8. Max weight.

– Weighted Chin Ups, 5 sets of 6 to 8. Max weight.

– Weighted Sit-Ups, 5 sets of 6 to 8. Max weight..

– Any complimentary core or arms exercise, 5 sets of 6 to 8. Max weight.

This concludes clarifying the different types of workout routines.

Have fun and train safe!



Source by Ian Turenne

Upper Body Workout – Muscle Building Routine For Serious Muscle Mass

The upper body workout is king for most guys who hit the gym. They completely neglect their legs. While this is a BAD, BAD idea, we’ll talk about that in another article. Because the fact is, most people screw up their upper body workout as well.

First, just like legs, most guys neglect their backs (other than maybe some pull downs).

Second, most people get into some crazy split routines and end up over trained because they work their upper body muscles with too many sets in too many workouts.

Your body doesn’t work in a vacuum. You can’t truly ‘isolate’ a muscle for an exercise or even for a split routine.

If you’re going to go with a split routine, instead of a full body workout you have to be very careful or you’ll over train and you won’t get results.

Your shoulders are used in almost all exercises that aren’t for the lower body.

Your triceps get hit hard when working the shoulders and the chest, the biceps get a lot of work during back exercises and even legs and back can overlap a lot (think squats and deadlifts in particular).

So if you use a split routine, either put the entire upper body workout on the same day or do not do any upper body work two days in a row.

Let’s take a look one of my favorite work out routines for the upper body you can use to gain mass.

Upper Body Workout Routine

Searing Superset Strategy

  • A1. Decline Bench Press 3 x 10
  • A2. Barbell Deadlift 3 x 12
  • Rest 1 minute between supersets
  • B1. Wide Dumbbell Upright Rows 3 x 12
  • B2. Low Position Dumbbell Laterals 3 x failure
  • Rest 30 seconds between supersets
  • C1. Incline Dumbbell Curls 3 x 12
  • C2. Lying Decline Tricep Extensions (with EZ Curl Bar) 3 x 12
  • Rest 30 seconds between supersets

Now, a few tips on this upper body workout routine. First, it’s intense. 18 sets in a short period of time is hard work.

Second, while the rep numbers all say 12 it will go lower than that because you are using the same weight on all of the sets. So the Decline Bench Press might go 3 x 12, 9, 6.

The exception to this is the deadlift. Use a weight that makes it difficult to get 12 reps on the third set. Your deadlifts should go 12 x 12 x 12. If you don’t get 12 on the third set, use the same weight next workout.

Here’s how you do the low position dumbbell laterals.

After you finish your upright rows, take the same dumbbells and hold them at your sides but a few inches away from your body (you should feel the tension in your shoulders).

Now, raise them out to the sides like you’re going to do a side lateral but only move them about 6 inches. That’s the entire rep.

You’ll really feel this after the upright rows, plus you’re using a much heavier weight than if you just did normal laterals. Give it a try.

Give this upper body workout routine a try once or twice per week. Don’t do it directly on a day before or after you hit legs and squats because of the overlap with the deadlift.



Source by Gregg Gillies

Chest Training Program for Muscle Mass, Definition, and Strength

Most all of us weightlifters and bodybuilding enthusiasts want to have a bigger and stronger chest; that’s a given from the day we started weight training. Now I’ve seen people bench press a massive amount of weight but their chest did not have a good shape. I’m sure you’ve seen those heavy lifters; most of them have a powerlifting physique and they’re not worried about gaining a little extra body fat. And on the flip side you have people who may have a ripped chest but then you’re shocked when they get on the bench press and struggle with two plates on each side. The question is can you have both a big, well-defined chest and be strong at the same time.

There are definitely no secrets (in saying that I mean that nothing surpasses or takes the place of brutal training and proper nutrition) and the fact that there are weight training techniques that work for some and not others. However, I’ve come up with a chest workout plan that seems to grant me solid results. This chest training program is a little unorthodox as you’re hitting your chest muscles twice a week. But one workout will be a standard chest workout while the second chest day will be just one exercise. In the first chest workout you’ll do various chest exercises. The second chest day will only consist of one exercise.

Here are the two workouts listed below. The first chest workout can be done in the beginning of the week followed by the second workout 3-4 days later. Again, the second chest workout is only one exercise (bench press) which you’ll perform heavy weights and low reps for 4 sets followed by 1 set of 20 reps.

First Chest Day

Incline Barbell Press: 3 sets of 12, 8, 6 reps

Decline Barbell Press: 3 sets of 12, 8, 6 reps

Hammer Strength Chest Press: 3 sets of 12, 8, 6 reps

Incline Dumbbell Flyes or Cable Flyes/Crossovers: 3 sets of 15-20 reps

Second Chest Day

Bench Press: 4 sets of 4-6 reps followed by 1 set of 20 reps

This weight training technique has boosted my strength on my bench press and I’ve added some quality muscle mass as well. Try it out and see if it works for you. Remember to drink plenty of water during this workout (as you should in general) and stretch between sets.



Source by Jason Stallworth