Exercise plan to get ripped (Advanced)

Submitted by arm88 on Mon, 10/06/2008 - 01:49.

Weight Loss

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

So yeah, this workout has

Submitted by justin on Tue, 10/07/2008 - 03:18.

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

Submitted by Maxwell13 on Sun, 10/12/2008 - 16:28.

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

Submitted by Da_bys_in_da_bay on Sun, 10/12/2008 - 16:47.

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

two questions what are roman

Submitted by joshfrueh on Sun, 10/12/2008 - 19:46.

two questions what are roman twists and whatis hilt

roman twists are an oblique

Submitted by dylan on Sun, 10/12/2008 - 19:52.

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

Submitted by arm88 on Sun, 10/12/2008 - 19:55.

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

Submitted by arm88 on Sun, 10/12/2008 - 19:59.

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