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

    Uploaded by

    vcR
    95 views8 pages
    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
    Download as docx, pdf, or txt
    95 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.

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    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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