Blame it to steroid, or cut-off tees, or best, just blame the situation. Consider whoever to be the culprit, but bodies that boasted of huge muscles are our of vogue, and are replaced by more; sophisticatly, ripped looks! Having said that, unlike body building, which (no offence meant) is a bit more easy (in terms of process) goal to achieve, a ripped body can not be just procured by spinning classes, boot camps, and yoga
But if you want that ripped body that bad, then you have come to the right page to know everything, that you are supposed to, about it!
For better and rapid results, GROUP these six moves into two mini-workouts: Workout A (pull-up, squat, military press) and Workout B (bench press, farmer’s walk, deadlift).
Now keep this in mind, you have to workout three times in a week, alternating between the A and B regimens. A day in between will be for rest! For example, if you do Workout A on Monday and Friday and Workout B on Wednesday one week, the following week you’ll do Workout B on Monday and Friday and Workout A on Wednesday.
BEFORE the first set of each exercise, warm up with a few reps using a light weight. Then start with the bar (most weigh around 45 pounds) and add or subtract 5 to 10 pounds at a time until you determine a load heavy enough that you’re able to perform the minimum prescribed repetitions—and no more.
ONCE you’ve found that weight, use it every week until you can reach the higher end of the rep range of each exercise, then add five pounds and repeat the process.
PULL-UP (Workout A)
Targets: Traps, lats, biceps
Hang from a pull-up bar with a shoulder-width overhand grip. Squeeze your shoulder blades together as you pull your chest to the bar, pause, then lower back down. That’s one rep. Do 4 sets of as many as you can, stopping one rep shy of failure. Rest 60 seconds between sets.
BENCH PRESS (Workout B)
Targets: Pecs, delts, triceps
Lie face-up on a bench with knees bent and feet flat on the floor. Grab the bar with a slightly wider than shoulder-width overhand grip and lower it to your chest, keeping your elbows in close to your sides and shoulder blades tightly squeezed. Press the bar up in a straight line. That’s one rep. Do 3 sets of 6 to 10 reps, resting 60 seconds between sets.
SQUAT (Workout A)
Targets: Core, glutes, quads, hamstrings
Stand with feet slightly wider than shoulder-width apart and hold the barbell with an overhand grip across your upper back, arms wider than shoulder-width. Drive your butt back slightly and squat straight down. Push back up. That’s one rep. Do 3 sets of 6 to 10 reps; rest 2 minutes between sets.
FARMER’S WALK (Workout B)
Targets: Traps, core, grip, calves
Pick up heavy dumbbells with an overhand grip, driving heels into the ground. Keep your back perfectly straight and your abs braced as you walk at a comfortable pace around the gym for 30 seconds. That’s one set. Do 4, resting 90 seconds between sets.
MILITARY PRESS (Workout A)
Targets: Delts, triceps
Stand with feet hip-width apart and hold the bar in front of your shoulders with an overhand grip, arms slightly wider than shoulder-width apart. Press the bar straight overhead. That’s one rep. Do 3 sets of 6 to 10 reps, resting 60 seconds between sets.
DEADLIFT (Workout B)
Targets: Lats, traps, forearms, glutes, hamstrings
With feet hip-width apart, squat and use a shoulder-width overhand grip to grab the bar, keeping your back straight. Drive your heels into the ground and slowly stand up. That’s one rep. Do 2 sets of 4 to 8 reps; rest 2 minutes between sets.