After pumping iron for some time, the best next step is to get cut-up and defined so that the results of your hard work can be displayed in the best way possible. Here is how you can get ripped in a matter of weeks.
After hours on end at the gym, you will need to rid off the adipose by replacing the heavy workouts with high repetitions of medium weights. A one month diet that is highly specialized is also a must have since 80% of bodybuilding is diet (according to a number of fitness guru’s).
Weight Training
Although you will cut down on the heavy workout, your muscles will still need work to total exhaustion; the only difference is that, now you will be performing reps instead of poundage so that the muscles can be worn and torn, in place of the previous eight massive weight reps, you will be doing 15 moderate weight reps.
In addition, your massive muscles will need shaping by use of dumbbell exercises and there will be days where you will be focusing on specific muscle groups. You should perform light weight warm-up and also pump out all the reps you can. It is advisable for you to use weight that you will be able to have 25 or more reps and the next sets will include about 15reps. Since the aim is complete exhaustion of the muscles, you should plan about five sets in each exercise.
The cardio workouts will be minimal since they do not help in the loss of fat rather they are useful in losing tissue and muscle. Look at the long distance runners, their upper bodies usually have no display of musculature, but they have got little bellies. Reason for this is that their bodies need the fat stored for the prolonged exertion and so, they burn their muscle tissue until they finish their running.
The Workout
- Chest
- Decline and incline, dumbbell flies, flat bench.
- Decline, incline, flat bench, dumbbell presses.
- Space hands widely, pushups with elevated feet.
Shoulders
- Seated or standing, dumbbell presses.
- Standing front dumbbell raise.
- Lateral dumbbell raise.
- Barbell upright rowing.
- Barbell shrugs.
- Dumbbell bent over extensions.
Back
- Chinning bar pull-ups.
- Cable & pulley seated rowing.
- Pull downs with Lat machine.
- Bent over barbell rowing.
- One hand dumbbell bent-over rowing.
Legs
- Barbell squats.
- Machine leg extensions.
- Cable and pulley (wall mounted) thigh biceps curls or on machine.
- Barbell lunges.
- Calf raises.
- Donkey calf raise.
- Calf raise, seated.
Core
- Mat or flat bench crunches.
- Twist left and right, compound crunches.
- Dumbbell side bends.
- Dumbbells rear side bends.
- Shouldered (across) barbell twist.
Diet to maintain for 25days
- Four days of zero carbohydrates consumption.
- Ingest, on the 5th day, a balanced diet.
- The 6th to 9th day consume zero carbs.
- Eat, on the 10th day, a balanced diet.
Supplements
- Wheat germ oil.
- Kelp tablets, desiccated liver.
- Protein Powder.
- Essential Amino Acids.