15 Weeks to Ripped Workout

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  • 7/26/2019 15 Weeks to Ripped Workout

    1/458 MENS FITNESS

    Day 1 Chest and bicepsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.

    Nutrition tipI got Glenn eating steak for breakfast each morning, says trainer Nick Mitchell.It wakes you up by getting all the right neurotransmitters firing. Everyone Ive ever put on

    this nutrition plan absolutely raves about how great they feel the whole day.

    1ABenchpress

    Sets 5Reps 5

    Tempo 4010Holding the bar withyour hands slightlywider than shoulder-width apart, slowlylower the barbelluntil it touchesyour chest.Immediately pressthe bar back up.

    1BStraight

    barpreachercurlSets 5Reps 5Tempo 4010At a preacherbench, holda straight barwith your armsfully extended.Curl the barup quickly.Immediatelylower thebar back to thestart slowly.

    Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.

    3Inclinecable curl

    Reps10/10/10Tempo3111On an incline bench inthe middle of a cablemachine, hold 2 lowhandles with armsextended. Curl thehandles up to shoulder

    height, then lower slowly.

    4Reverse EZ-bar concentration curlReps10/10/10 Tempo 3110

    Seated on a bench, hold an EZ-bar with an overhand grip. Resting yourelbows on your thighs, lower the bar to shin level, then reverse themove back to the start.

    1Cablefly

    Reps 10/10/10Tempo3111Attach highhandles atthe oppositesides of acable machine.Standing inthe middlewith arms fullyextended, bringyour handstogether in

    a smooth arcbefore returningto the start.

    2Incline dumbbell pressReps10/10/10Tempo3111

    On an incline bench, hold 2 dumbbells at shoulder height.Press them straight up, then lower slowly back to the start.

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    Day 2 Quads and calvesMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.

    Nutrition tip After breakfast, Glenn had 5 small meals of fishand greens in a day, one every couple of hours, says Mitchell.

    Hed vary the type, which is important to get the best nutrients.

    1ABarbell squatsSets 5Reps 5Tempo 5010

    Start with a barbell across the back of your shoulders. Squat down, keeping

    your knees in line with your toes, until your thighs are parallel to the ground,then return to the start.

    1BSingle-leg

    calf raiseSets 5Reps10Tempo 3011Using themachine, standwith one leg onthe step andthe other outbehind you.Raise yourselfup, thenlower slowly.

    2Leg pressReps 20/20/20 Tempo 2010

    Start with your knees bent at right angles. Push back by straighteningyour legs.

    3Seated calf raiseReps 10/10/10Tempo 2010

    With your toes flat against the bar, press it down, keeping your legsstraight throughout the move.

    4Standingcalf

    raiseReps 15/15/15Tempo 3010With your toesflat against thestep, stand up ontiptoes, keepingyour legs straight.

    1Leg extensionReps 20/20/20Tempo 2010

    Start with the padded bar at about shin level. Raise it by straightening yourlegs, then return to the start.

    Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.

    Days 3 and 430 minutes of gentle swimming. Use these

    light cardio sessions as active recovery,says Mitchell. You should splash and

    stretch, not go hell for leather.

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    1ASnatch-grip deadliftSets 5Reps5Tempo 4110

    Squat down with a neutral back and grip the bar with your hands twice

    shoulder-width apart. Driving through your heels and keeping the bar close toyour body, raise it to hip height, then reverse the movement back to the start.

    1BSeated

    dumbbellpressSets 5Reps 5Tempo4010Starting withdumbbellsat shoulderheight, pressthem directlyabove your headand then lowerslowly back tothe start.

    3Single-arm cable

    lateralraiseReps 10/10/10Tempo 3010Stand side-on toa cable machineholding a handleattached at the

    bottom. Raiseyour hand up tothe side, thenreturn to the start.

    4Seatedpress

    behindneckReps 10/10/10Tempo 3010Sit on an uprightbench holding abar behind yourneck. Press it

    straight up untilyour arms arefully extended,then reverse theaction back tothe start.

    1Seated leg curlReps 6/6/6Tempo 4010

    With your ankles on the padded bar, use your hamstrings to curl the barback until your knees are bent at right angles. Then return to the start.

    Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.

    Day 5 Shoulders and hamstringsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.

    Nutrition tip Having a post-workout protein shake is crucial for burning fat and buildingmuscle, says Mitchell. I gave Glenn a shake containing 50g whey protein and 20g glutamine,

    then 10g essential amino acids capsules twice a day as a snack.

    2Romanian deadliftReps 10/10/10Tempo3010

    Start with a barbell at the top of your thighs. Keeping your legs straight, bendat your hips to slowly lower the bar to shin level, then return to the start.

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    1ASingle dumbbell rowSets 5 Reps5Tempo4110

    (Bring weight to a dead stop by resting on floor for one second between each

    rep.) With one hand and one knee flat on a bench, hold a dumbbell in yourfree hand with your arm fully extended. Row the weight up to your side,leading with your elbow.

    1BLying

    tricepsextensionwithEZ-barSets 5Reps5Tempo 4010Lie flat on abench holding anEZ-bar directlyabove your head.Keeping yourelbows pointingup, lower the barto your foreheadbefore pressingthe weight backto the start.

    2Seatedpulley

    rowReps 10/10/10Tempo3011Hold a double-grip attachmentwith your armsfully extended.With a neutralback and bracedcore, pullthe handletowards you.Slowly return

    to the start.

    3StandingoverheadcableFrenchpressReps 10/10/10Tempo 4010Stand with your

    back towards thecable machine,holding a doublerope attachmentbehind yourhead. Straightenyour arms toraise it aboveyour head,then returnto the start.

    4Triceps

    pushdownReps 10/10/10Tempo 3011Facing the cablemachine, holda double ropeattachment atchest height.

    Straighten yourarms to pull thehandles to abouthip level, thenreturn to the start.

    1Wide-grip

    pull-downReps 10/10/10Tempo 3010Using a widegrip, pull thebar down tothe top ofyour chest,keeping yourback straightthroughout.Slowly returnto the top.

    Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.

    Nutrition tip Theres nothing better than essential amino acid capsules in stabilisingblood sugar levels and killing any cravings for snacks, says Mitchell.

    Day 7Rest before you

    start the workoutagain on Day 8.

    Day 6 Back and tricepsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.