Exercise plan to get ripped (Advanced)

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Day 1:

  • Start off the exercise with 6-7 sets of HIIT (increase gradually)
  • Bench Press: 15 reps, 2 sets
  • Skull Crushers: 15 reps, 2 sets
  • Incline dumbbell press: 15 reps, 2 sets
  • Narrow Bench Press: 15 reps, 2 sets
  • Dips: do till fatigue, 2 sets

Upper abdominals:

  • Crunches: 20 reps, 2 sets
  • Medicine ball crunch: 12 reps, 2 sets
  • Exercise ball crunch: 15 reps, 2 sets
  • Super Set all of these exercises (except abdominals)
  • Then end the exercise with 5-6 sets of HIIT (increase gradually)
  • Day 2:

    • Dead Lifts: 15 reps, 2 sets
    • Bicep Barbell curls: 15 reps, 2 sets
    • Pull-ups: till fatigue, 2 sets
    • Bicep Dumbbell curls: 15 reps, 2 sets

    Obliques:

    • Oblique crunches: 20 reps, 2 sets
    • Roman twist: 15-20 reps, 2 sets
    • Standing straight arm twist: 15 reps, 2 sets
    • Super set all the exercises (except Oblique’s)
    • End the exercise with 5-6 sets of HIIT (increase gradually)

    Day 3:

    • Start off the exercise with 6-7 sets of HIIT (increase gradually)
    • Squats: 15 reps, 2 sets
    • Military Press (standing): 15 reps, 2 sets
    • Calve Raises: 15 reps, 2 sets
    • Lateral Rises: 15 sets, 2 reps

    Lower Abdominals:

  • Legs to arms (exercise ball): 15 reps, 2 sets
  • Leg lifts: hold for 30 seconds, 2 sets
  • Super set all the exercises (except Abdominals)
  • End the exercise with 5-6 sets of HIIT (increase gradually)
  • Day 4: REST

    Average: 4.5 (27 votes)
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    So yeah, this workout has

    justin's picture

    So yeah, this workout has been kicking my but for a week now. I should probably take a before / after pic. lol I'm just going to be so embarrassed of the before picture.

    Btw. Workout day two thoughts.

    I love this workout, quite but exhausting. The muscles worked are a good mix for the supersets and those are some good oblique exercises, I added in some side planks to finish them off as well. Overall at the end of the workout I was dead tired lol. Can't wait to hit up the next exercises set tomorrow.

    - Justin

    I'm just getting back into

    Maxwell13's picture

    I'm just getting back into working out... I'm on Day 3... this program is fun ... but i'm stiff as hell the next day... is that normal? Does anyone know?

    whaddya expect budddy? ya

    Da_bys_in_da_bay's picture

    whaddya expect budddy? ya workout.ya get stiff. and ya get jacked. simple as that.

    two questions what are roman

    joshfrueh's picture

    two questions what are roman twists and whatis hilt

    roman twists are an oblique

    dylan's picture

    roman twists are an oblique workout,

    sitting position on the floor
    Heels up
    Rotating the medicine ball side to side
    feeling it in the sides of your stomach

    Getting stiff and sore is

    arm88's picture

    Getting stiff and sore is very normal. That will go away in time when you get used to working out.

    heres an example of a roman twist, also called a russan twist: http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Exercis...

    HIIT means: High Intensity Interval Training. This is just basically sprinting. You run as fast as you can for 20-30 seconds, then you rest for 40-50 seconds and start again.

    Hope this helps.
    - Alex

    Also, if you want to get

    arm88's picture

    Also, if you want to get ripped then you should check out this post for eating properly. Knowing how to eat is the most important part of getting ripped.

    http://www.freeworkoutguides.com/workoutguides/glycemic-index-why-eating...

    - Alex

    sweet thanks alex i'll try

    Maxwell13's picture

    sweet thanks alex i'll try those today

    NP, Let me know how it works

    arm88's picture

    NP, Let me know how it works out for you.
    - Alex

    Awesome comments so far

    justin's picture

    Awesome comments so far guys! I'm working on getting some more movies up on the site today!

    Videos are amazing. cant

    arm88's picture

    Videos are amazing. cant wait to see more.
    - Alex

    nice, looking forward to it

    Maxwell13's picture

    nice, looking forward to it

    wow that routine it's super

    RaadV's picture

    wow that routine it's super heavy, after my 4th sprint im tired.. then i do some workout but i couldnt do all that.

    Question: if i feel pain in the muscles the day after workout, is it recomandable to workout again? i mean like a workout plan different excercises.

    RaadV

    It depends, for me, on how

    arm88's picture

    It depends, for me, on how bad the pain was. If it was regular soreness then I would continue to workout, otherwise I would take a day or two off.

    Hi, what does "super set"

    RaadV's picture

    Hi, what does "super set" means?

    Means that you go from one

    arm88's picture

    Means that you go from one exercise to another without resting inbetween.

    For example: Doing 10 reps on a bench press then moving directly to a squat for 10 reps (without resting inbetween).

    what does the HIIT sets

    RaadV's picture

    what does the HIIT sets means??

    HIIT means High Intensity

    arm88's picture

    HIIT means High Intensity Interval Training, this is basically just sprinting.

    Nice work out plan. I would

    pow123's picture

    Nice work out plan. I would love to try it sometime.

    WeightLifting Equipment

    What a great 4 day work-out

    jillian_g's picture

    What a great 4 day work-out plan. I will certainly challenge myself doing this because I'm really desperate to achieve a really amazing body. I know I can make it!

    what am i supposed to do on

    CaliChris's picture

    what am i supposed to do on days 5-7?

    Wonderful press !!! Tell me

    Vanessa22's picture

    Wonderful press !!! Tell me please is it possible to have such with thehelp of executive coaching ?

    These are great work out

    kausar.aaliyah214's picture

    These are great work out plan. I loved it and will definitely try these workouts. Thanks for sharing these amazing plans with us.
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    star09's picture

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    I'm just getting back into

    swian's picture

    I'm just getting back into working out... I'm on Day 3... this program is fun ... but i'm stiff as hell the next day... is that normal? Does anyone know?
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