Big body all over! Quick workout?
Posted by Admin in Isometrics, tags: Bicycles, Plateau, Ups
okay here is what ive been doing and am still doing i do this every other day all workouts are done with good form and rest in between them
10*10 pushups on stands
dumbell flys 5 pounds 12-12-10-10
dumbell press 15 pounds 12-10-8-6
lunges 15 pounds 3*20 each leg
calf raises with 15 pound weights elevated 10*10 reps
running around 4-7 miles a week
*wide grip pull ups
*narrow grip
*nutral grip pull ups
*reverse narrow grips
* 4 sets of every grip untill failure usualy
front rases with 8 pounds 15*3
side rases with 8 pounds 15*3
tricep kickouts 5 pounds 3*15 each arm
dumbell curls 15 pounds 3*10
concentration curls 15 pounds 3*10 each arm
60 cruches
60 incline sit ups
60 incline leg raises
60 bicycles
some isometric for the stomch
i have most of my abs done i have a 6 pack but would lkie it to become much more visable any tips
i also do other exercises for my abs too
do you think that if i keep doing this every other day i will get really ripped in all areas
any other tips
thanks
how do i prevent plateau effects
i susaly dont do the same exact routine for more than 4 months i always add and remove stuff add more weights or do more reps
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Yes you will get ripped only if you do a cardio exercise (I think running or jogging is the best) as you use all your body and its really effective doing a whole body workout in one exercise
This is great, but you will plateau before the whole “ripped” part comes.
look into diversifying and adding explosive cardio into your routine (IE sprinting stairs, kickboxing, etc.)
For a nice complete cardio workout I sprint five flights of stairs, jog back down, do 20 push ups and 20 sit ups, and repeat five times with no rest.
Good luck!
PS if you are really dedicated to becoming ripped P90X really works. I in no way sell or am affliated with them, but I know that it works. It is legit, very difficult, and takes dedication.
Well, you’ll get stronger all over. That’s a fairly balanced workout.
Ripped though, will depend on what you are eating, since the ripped/cut look is very low body fat and that is all on what you eat. That’s what will make your abs more visable.
the weight and number of reps typically are used for endurance athletes as a means for getting toned, not necessarily “ripped” but it will definitely help you, no matter what. Something that might also help you is your diet. Eat more protein and you should see more bulk in your muscle that will give you the “ripped” effect.
To get ripped you need less fat which is achieved by a good diet. A good diet will involve avoiding refined sugars, refined carbohydrates, trans fats, and excessively processed foods. Eat good sources of protein and get lots of fruits and vegetables.
Also, consider adding squats to your routine, they are a great muscle and strength builder and when done heavy can trigger a positive hormonal response such as increased testosterone and growth hormone which both contribute to muscle and leanness. muscle + leanness= the ripped look