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  • Workout Program To Get Ripped - 5 Days/week: Perform The Following Dynamic Warm-Up Prior To Each Session

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    vcR
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    This 5-day workout program focuses on fasted cardio and weight training split between upper body and lower body/arms workouts. The program includes: 1) Fasted cardio (jump rope HIIT) 3-4 times per week along with bodyweight exercises. 2) Weight training split between upper body on Mondays, Thursdays, and Saturdays and lower body/arms on Tuesdays and Fridays. 3) Rest and stretching recommended on Wednesdays and Sundays. The workouts follow a superset and giant set structure with short rest periods to keep the workouts high intensity.

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    Workout plan

    Original Title

    Supersets

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    This 5-day workout program focuses on fasted cardio and weight training split between upper body and lower body/arms workouts. The program includes: 1) Fasted cardio (jump rope HIIT) 3-4 times per week along with bodyweight exercises. 2) Weight training split between upper body on Mondays, Thursdays, and Saturdays and lower body/arms on Tuesdays and Fridays. 3) Rest and stretching recommended on Wednesdays and Sundays. The workouts follow a superset and giant set structure with short rest periods to keep the workouts high intensity.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    60 views8 pages

    Workout Program To Get Ripped - 5 Days/week: Perform The Following Dynamic Warm-Up Prior To Each Session

    Uploaded by

    vcR
    This 5-day workout program focuses on fasted cardio and weight training split between upper body and lower body/arms workouts. The program includes: 1) Fasted cardio (jump rope HIIT) 3-4 times per week along with bodyweight exercises. 2) Weight training split between upper body on Mondays, Thursdays, and Saturdays and lower body/arms on Tuesdays and Fridays. 3) Rest and stretching recommended on Wednesdays and Sundays. The workouts follow a superset and giant set structure with short rest periods to keep the workouts high intensity.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 8

    Workout program to get ripped – 5 days/week

    Monday – Fasted cardio + Upper Body


    Tuesday – Fasted cardio + Legs and arms
    Wednesday – Rest + Stretching or small run
    Thursday – Fasted cardio + Upper Body
    Friday – Fasted cardio + Legs and arms
    Saturday – Upper body bodybuilding focus
    Sunday – Rest + Stretching or small run

    Perform the following dynamic warm-up prior to each session:

     Jumping jacks – 20 reps


     Push-ups – 10 reps
     Inverted row – 10 reps
     Prisoner squat or lunge – 10 reps

    Exercises Warm-Up Sets Work Sets Rest

    Superset: Explosive push- 3 x as many as 60 seconds after all


    up and Chin ups possible supersets
    Superset: Incline bench 1 x 12 3 x 8-12 60 seconds after all
    dumbbell press and V-up on supersets
    bench

    Superset: Dumbbell 3 x 8-12 60 seconds after all


    row and leg lift supersets

    Superset: chin-up and neutral 3 x 8-12 60 seconds after all


    -grip dumbbell flat bench supersets
    press
    Superset: Dumbbell side 3 x 15-20 60 seconds after all
    lateral raise and burpees supersets

    Monday:

    Fasted cardio: Jump rope – 1min Low Intensity, 30 secs High


    Intensity, 30 secs rest – Repeat 6/10 times - 12 to 20 min in total +
    25 pull ups and 50 push ups (opcional).

    Upper body later in the day:


    Tuesday:

    Fasted cardio: Jump rope – 3min rounds with 1 min rest repeat 6
    times – 24min in total + 50 pull ups and 100 push ups (opcional).

    Legs and arms later in the day:

    Exercises Warm-Up Work Sets Rest


    Sets

    Superset: Squat jumps 2 x 12 3 x 10-16 60 seconds after all


    and barbell squat or Goblin supersets
    Squats
    Giant set: Reverse lunge, calf 3 x 10-16 60 seconds after all
    raise and bicycle crunch supersets

    Superset: Stiff Leg 3 x 8-12 60 seconds after all


    Deadlift and lying leg lift supersets

    Superset: Barbell curl and Tricep 1x12 4 x 8-12 60 seconds after all


    extensions supersets
    Wednesday: Stretching + Rest or small run
    Thursday:

    Fasted cardio: Jump rope – 1min Low Intensity, 30 secs High


    Intensity, 30 secs rest – Repeat 6/10 times - 12 to 20 min in total +
    25 pull ups and 50 push ups (opcional).

    Upper body later in the day:

    Exercises Warm-Up Sets Work Sets Rest

    Superset: Flat bench 1 x 12 3 x 6-8 60 seconds after all


    dumbbell press and pull-up supersets

    Superset: Feet-elevated 1 x 10 3 x 6-8 60 seconds after all


    push-up and barbell row or supersets
    dumbell row

    Superset: Barbell shoulder 3 x 6-8/20-30 60 seconds after all


    press and plank seconds supersets

    Giant set: Face pulls, 3 x 16 60 seconds after all


    Dumbell Shrugs and Dumbell supersets
    russian twist

    Superset: Barbell hang 3 x 6-10 60 seconds after all


    clean and floor crunch supersets
    Friday:

    Fasted cardio: Jump rope – 3min rounds with 1 min rest repeat 6
    times – 24min in total + 50 pull ups and 100 push ups (opcional).

    Legs and arms later in the day:

    Exercises Warm-Up Work Sets Rest


    Sets
    Bulgarian split squat  2 x 12 3 x 8-10 60 seconds

    Giant set: Goblet Squats, Calf 3 x 8-10 60 seconds after all


    raises supersets

    Superset: Walking Lunges 3 x 12-20 60 seconds after all


    and decline sit-up supersets

    Superset: Drag curls or behind 1x12 3 x 8-12 60 seconds after all


    the back bicep curls with supersets
    hammer curls 
    Superset: Dumbbell Extensions 1x12 3 x 8-12 60 seconds after all
    supersets
    with tricep extensions
    Saturday:

    Stretching in the morning; Run at night (opcional)

    Upper body workout weak body parts focus:

    Exercises Warm-Up Work Sets Rest


    Sets
    Superset: Lat pull downs (2 sets 2 x 12 4 x 8-12 60 seconds after all
    for each grip, pronated, reverse, supersets
    single arm) and push ups
    Superset: Military press and 1x12 3 x 6-10 90 seconds after all
    lateral raises supersets

    Single arm Lat cable pullovers 1x12 3 x 8-12 30 seconds

    Superset:  Face pulls and 3 x 12-20 60 seconds after all


    Dumbell shrugs supersets

    Superset: Wrist curls and Two 1x12 3 x 8-12 60 seconds after all


    rist roll ladder supersets
    Sunday: Stretching + Rest or small run

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