In bodybuilding, the key to winning contests is to be as ripped as possible. You don’t have to be a bodybuilder to want to get ripped, and lucky for you, there is a workout that can help you. In fact, this workout can help you get ripped in four weeks, but it is intense. Here is what the workout consists of.
Cardio Six Days Per Week
You’ll do cardio six days per week. Each cardio session will be 30 minutes, but choose three exercises and do each one for 10 minutes at moderate to high intensity. For example, you can jog on the treadmill at a moderate pace for 10 minutes, followed by the elliptical at high intensity for 10 minutes and then you can use the cycling machine at moderate intensity for 10 minutes.
In short, your cardio workout looks like this:
. Choose three cardio exercises
. Do each one for 10 minutes
. Perform moderate to high intensity
Light Weight Workouts Six Days Per Week
Train each body part twice per week, using light weight and high reps. On day one, you can train chest, shoulders and traps. On day two, you can train arms, followed by back and legs on day three. On day four, you take a rest day and then you repeat what you’ve done on the previous days.
Do three to four exercises per body part and do a total of 9-12 sets per body part, which means you’ll do an average of 3-4 sets per exercise you do. Also, aim for 15-20 reps per set.
As for abs, train them 3-4 days per week. Do at least three exercises for them and do as many sets and reps as can.
To sum up your weight training workouts, it consists of:
. Train each body part twice per week
. Perform 3-4 exercises
. Aim for 15-20 reps per set
. Do a total of 9-12 sets per body part
. Train abs 3-4 days per week
High Protein And Moderate Carbs
As for diet, stick to a high protein and moderate carbs diet. Try to consume at least 50-75 grams of good carbs per day and around 1-2 grams of protein per pound of body weight. Avoid junk food and eat with commonsense in mind.
The above workout plan is intense. However, if you want to get ripped and look like you’re about to enter a bodybuilding show, then give the routine a try.