A lot of people think that they have to work out 7 days a week to
achieve their ultimate ripped body. This simply is not true; the actual
truth is that you should never work out more than two days in a row.
When you work out with intensity you release hormones into your body,
just as your muscles need time to re-coup so do these hormones.
That being said the ultimate ripped body workout program is a 4 day per week workout program that combines strength training with interval training.
You should always follow a clean diet during this program, as all experts agree diet is more than half the battle.
Day 1: Chest, Shoulders and Triceps
Flat Bench Press 3 x 8-10
Shoulder Press 3 x 8-10
Skull Crushers 3 x 8-10
Followed by 2-3 super set of
Close Grip Bench Press
Upright Rows
Tricep Extensions (if needed)
Day 2 Legs and Core
Squats 3 x 8-10
Front Squats 3 x 8-10
Deadlifts 3 x 8-10
Your legs should be pretty done after this one, so this is the time you can do some actual core work. Crunches, leglifts perhaps some plank movements but don't worry if you are to tired, Squats and Deadlift day is a killer.
Day 3 Off
Day 4 - Back and Biceps
Wide Grip Pullups 3 x 8-10 (if you can't do these do close grip)
21's 3 x 8-10
Close Grip Rows 3 x 8-10
Followed by 2-3 super sets of
Wide Grip Rows
Lateral Pulldowns
Day 5 - Interval Work
This day really is key, you need to do some interval training. I suggest the following intervals (try to stay away from the back because it is going to be very tired)
Dips (30 sec)
Close Grip Chin Ups (30 sec)
Push Ups (30 sec)
Floor Mountain Climbers (30 sec)
Jumping Jacks (30 sec)
Recovery and Repeat
Try blending in your desired amount of different forms of cardio like burpee jumps, bodyweight squats, various polymeric exercise, different plank position exercises etc.
There is really no limit to what you can add into your interval day. Just keep it super intense, that is why I personally recommend that you do 2-2:30 of work followed by rest. If you are just trying to get into shape try just 1 minute to start.
If you couple this intense workout with proper nutrition including a good post workout shake you will be well on your way to the ultimate ripped body. Remember if you are just starting out and you want to try this routine out, try to both cut back on the intervals and instead of super setting the exercises above just do them regularly.
Also if you are just starting out, make sure you do leg day! A lot of newbie's decide for one reason or another that legs are not important. The key here is that legs are the largest muscle group in the body and if you want to get the ultimate ripped body it starts with getting a strong body. You will never achieve this without working your legs.
Article Source:
http://EzineArticles.com/?expert=Andrew_Cheyne
That being said the ultimate ripped body workout program is a 4 day per week workout program that combines strength training with interval training.
You should always follow a clean diet during this program, as all experts agree diet is more than half the battle.
Day 1: Chest, Shoulders and Triceps
Flat Bench Press 3 x 8-10
Shoulder Press 3 x 8-10
Skull Crushers 3 x 8-10
Followed by 2-3 super set of
Close Grip Bench Press
Upright Rows
Tricep Extensions (if needed)
Day 2 Legs and Core
Squats 3 x 8-10
Front Squats 3 x 8-10
Deadlifts 3 x 8-10
Your legs should be pretty done after this one, so this is the time you can do some actual core work. Crunches, leglifts perhaps some plank movements but don't worry if you are to tired, Squats and Deadlift day is a killer.
Day 3 Off
Day 4 - Back and Biceps
Wide Grip Pullups 3 x 8-10 (if you can't do these do close grip)
21's 3 x 8-10
Close Grip Rows 3 x 8-10
Followed by 2-3 super sets of
Wide Grip Rows
Lateral Pulldowns
Day 5 - Interval Work
This day really is key, you need to do some interval training. I suggest the following intervals (try to stay away from the back because it is going to be very tired)
Dips (30 sec)
Close Grip Chin Ups (30 sec)
Push Ups (30 sec)
Floor Mountain Climbers (30 sec)
Jumping Jacks (30 sec)
Recovery and Repeat
Try blending in your desired amount of different forms of cardio like burpee jumps, bodyweight squats, various polymeric exercise, different plank position exercises etc.
There is really no limit to what you can add into your interval day. Just keep it super intense, that is why I personally recommend that you do 2-2:30 of work followed by rest. If you are just trying to get into shape try just 1 minute to start.
If you couple this intense workout with proper nutrition including a good post workout shake you will be well on your way to the ultimate ripped body. Remember if you are just starting out and you want to try this routine out, try to both cut back on the intervals and instead of super setting the exercises above just do them regularly.
Also if you are just starting out, make sure you do leg day! A lot of newbie's decide for one reason or another that legs are not important. The key here is that legs are the largest muscle group in the body and if you want to get the ultimate ripped body it starts with getting a strong body. You will never achieve this without working your legs.