Bodybuilding-Getting Ripped

Ripped, But Without The Fat

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Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

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