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cyberflash
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Best Workout to Get Ripped to the Bones
- Thread starter cyberflash
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cyberflash
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cyberflash
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There are 2 trends coming out as winners in the Get Ripped division:
1) Cardio on the empty stomach
2) Intense 20 - 30 minutes cardio
Please people .... join the survey ... it's for all your benefit to know
1) Cardio on the empty stomach
2) Intense 20 - 30 minutes cardio
Please people .... join the survey ... it's for all your benefit to know
cyberflash
New member
Uh ..OH .... the No Cardio people are losing .... there's the study that says men don't burn fat after doing cardio ... but they continuously burn fat after intense resistance training ... but the people joining the survey don't seem to believe that ... are you mostly men or women ???
cyberflash
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You know what really chaps my ass everytime I think about it? How it takes us chicks three times longer than guys to burn the same amount of fat. Why do we get the short end of the stick on everything? Birth, periods and fat burning? That f'n EVE! If I ever meet her.....sorry, I'm a little hyper tonight.
Anyway- here is my workout-
Mondays and Thursdays- Chest/Back/Bi's
Tuesdays and Fridays- Shoulders/Legs/Tri's
Wednesdays- OFF (But 20 min. of cardio)
Saturday and Sunday- OFF (But at least 20 min. of cardio-sometimes more)
Everyday- Abs (I like the abs of steel tapes)
I read in Maxim that it doesn't matter how long your cardio workouts are, it's the intensity that counts. So, the chicks who ride the bikes for three hours at snail pace are getting just as good of workout as those of us who set the stair climber at level 18 for 20 minutes and look like we just got out of a pool afterwards.
Also, I haven't experienced much with the empty stomach method since I have to go to the gym around work, but the other day, I waited all day to eat because I wanted to do my cardio on an empty stomach and I noticed I sweat more than normal.
Also, I agree about the protein shakes before bed. Protein and sleep build muscle....so I always notice my abs looking a bit better when I have a protein shake and a lot of rest, instead of peanut butter fudge ice cream. Although, sometimes I do throw a tablespoon of peanut butter into my protein.
Have a great week ladies!
Anyway- here is my workout-
Mondays and Thursdays- Chest/Back/Bi's
Tuesdays and Fridays- Shoulders/Legs/Tri's
Wednesdays- OFF (But 20 min. of cardio)
Saturday and Sunday- OFF (But at least 20 min. of cardio-sometimes more)
Everyday- Abs (I like the abs of steel tapes)
I read in Maxim that it doesn't matter how long your cardio workouts are, it's the intensity that counts. So, the chicks who ride the bikes for three hours at snail pace are getting just as good of workout as those of us who set the stair climber at level 18 for 20 minutes and look like we just got out of a pool afterwards.
Also, I haven't experienced much with the empty stomach method since I have to go to the gym around work, but the other day, I waited all day to eat because I wanted to do my cardio on an empty stomach and I noticed I sweat more than normal.
Also, I agree about the protein shakes before bed. Protein and sleep build muscle....so I always notice my abs looking a bit better when I have a protein shake and a lot of rest, instead of peanut butter fudge ice cream. Although, sometimes I do throw a tablespoon of peanut butter into my protein.
Have a great week ladies!
I CAN'T BELIEVE WarLobo DIDNT SAY THIS ALREADY!!!
THE man gave me a HARD CORE program, go look in the archives for it, this plan would blow your mind!!!
I couldn't lift the weight he had on it, but I still have it ina file for once I am able to lift those amts.
hope this helps!
THE man gave me a HARD CORE program, go look in the archives for it, this plan would blow your mind!!!
I couldn't lift the weight he had on it, but I still have it ina file for once I am able to lift those amts.
hope this helps!
strongchick
Well-known member
Dlady27 said:
what keywords to use to search for this workout?
I couldn't find it in the search so I copied it from another location. It absolutely sucks but it works wonders! I have modified the weights used a great deal as I am a weenie but if you use this consistently you will be amazed at the results. It is written for someone who is using gear so you will need to back it off a notch if you are not on.
Killer Wokout - NOT For the Novice
--------------------------------------------------------------------------------
Here is my very basic and simple plan. Please note that you WILL have to adjust the weight as I have no idea how strong you are. These are only example weights.
Day 1
10 min warm up
Dead lifts - first exercise
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
------------------------------------------------
Pull-ups, narrow grip, thumbs facing toward your face (like you would hold a hammer) supper set with lat pull-downs, wide grip, with palms outward.
Set 1 5 pull-ups, 15 reps 50lbs pull-downs
Set 2 5 pull-ups, 12 reps 60lbs pull-downs
Set 3 5 pull-ups, 10 reps 70lbs pull-downs
Set 4 5 pull-ups, 8 reps 80lbs pull-downs
Set 5 5 pull-ups, 6 reps 90lbs pull-downs
-------------------------------------------------
Circle supper set these three: abs, bis, rear delt flies - you will have to determine the weights and reps for set ups
Set 1 setups, dumbbell curls, read delt dumbbell flies
Set 2 setups, dumbbell curls, read delt dumbbell flies
Set 3 setups, straight bar curls, read delt dumbbell flies
------------------------------------------------------
Bent rows, four sets alternate under hand grip/over hand grip
Set 1 OHG 45lbs (use the Olympic bar)
Set 2 UHG 55lbs
Set 3 OHG 65lbs
Set 4 UHG 75lbs
________________________________
Day 2 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo
________________________________
Day 3
10 min warm up
Incline bench
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
-------------------------------------------------
Flat bench dumbbell flies - palms facing toward each other.
Set 1 10lbs 15 reps
Set 2 15lbs 12 reps
Set 3 20lbs 10 reps
Set 4 25lbs 8 reps
Set 5 30lbs 6 reps
Set 6 35lbs 4 reps
------------------------------------------------------
Decline bench - narrow grip - shoulder width. When you descend you elbows should point outwards, not "downward" and point to your feet
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
---------------------------------------------------------------
Tris, can select from many different exercises. I like to change them every week and hit them from different angles. (this also applies to the bis)
Four sets of you choice
--------------------------------------------------------------
Standing/sitting shoulder presses. Alternate sets, straight bar behind the neck BUT only lower to the middle of your ear. If this is confusing just do them in front. And dumbbell presses
Set 1 Straight bar 45lbs 10 reps
Set 2 Dumbbell 20lbs 10 reps
Set 3 Straight bar 45lbs 10 reps
Set 2 dumbbell 20lbs 10 reps
_________________________________
Day 4 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo.
_________________________________
Day 5
10 min warm up
SQUATS BABY!
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 4 reps - 145lbs
Set 7 20 reps - 45lbs (yes, 20 reps)
------------------------------------------------------------------
Hammies
Stiff Legged deads
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
-----------------------------------------------------
Calves
Seated
Set 1 20 reps - 65lbs
Set 2 15 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 20 reps - 45lbs
------------------------------------------------------
Single Leg extensions.
Set 1 25lbs 15 reps (each leg)
Set 2 30lbs 12 reps "
Set 3 35lbs 10 reps "
Set 4 40lbs 8 reps "
Set 5 45lbs 6 reps "
Set 6 50lbs 4 reps "
Set 7 100lbs 20 reps (both legs)
----------------------------------------------------------
Lying single leg hams
Set 1 15lbs 15 reps (each leg)
Set 2 20lbs 12 reps "
Set 3 25lbs 10 reps "
Set 4 30lbs 8 reps "
Set 5 35lbs 6 reps "
Set 6 40lbs 4 reps "
Set 7 80lbs 20 reps (both legs)
----------------------------------------------------------
Donkey calf raises
Set 1 20 reps - 100lbs
Set 2 15 reps - 120lbs
Set 3 10 reps - 130lbs
Set 4 8 reps - 140lbs
Set 5 6 reps - 150lbs
----------------------------------------------------------
Leg presses
Set 1 one 45 each side 20 reps
Set 2 one 45 and one 25 each side 15 reps
Set 3 two 45's each side 10 reps
Set 4 two 45's one 25 each side 7 reps
Set 5 one 25 each side as many reps as you can. This is your last exercise!!!
________________________________
Day 6 light cardio - if you can still walk at all, day 5 was not good enough
_________________________________
Day 7 heavy cardio blah, blah, blah
_________________________________
Now day eight can be a total day of rest or you can start back in on day one
This is routien is based on major compound movments hitting all the major muscle groups approx one time per week.
Tip 1 DO NOT WEAR A BELT at this time
Tip 2 Go as deep as you can on squats
Tip 3 Bend you knees a bit on the stiff legged dead lifts and keep you head up back tight and straight.
Tip 4 you may want to do a few min of cardio after your session - up to you
Tip 5 replace the leg press with walking lunges for a different burn
LAte
Lobo
Killer Wokout - NOT For the Novice
--------------------------------------------------------------------------------
Here is my very basic and simple plan. Please note that you WILL have to adjust the weight as I have no idea how strong you are. These are only example weights.
Day 1
10 min warm up
Dead lifts - first exercise
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
------------------------------------------------
Pull-ups, narrow grip, thumbs facing toward your face (like you would hold a hammer) supper set with lat pull-downs, wide grip, with palms outward.
Set 1 5 pull-ups, 15 reps 50lbs pull-downs
Set 2 5 pull-ups, 12 reps 60lbs pull-downs
Set 3 5 pull-ups, 10 reps 70lbs pull-downs
Set 4 5 pull-ups, 8 reps 80lbs pull-downs
Set 5 5 pull-ups, 6 reps 90lbs pull-downs
-------------------------------------------------
Circle supper set these three: abs, bis, rear delt flies - you will have to determine the weights and reps for set ups
Set 1 setups, dumbbell curls, read delt dumbbell flies
Set 2 setups, dumbbell curls, read delt dumbbell flies
Set 3 setups, straight bar curls, read delt dumbbell flies
------------------------------------------------------
Bent rows, four sets alternate under hand grip/over hand grip
Set 1 OHG 45lbs (use the Olympic bar)
Set 2 UHG 55lbs
Set 3 OHG 65lbs
Set 4 UHG 75lbs
________________________________
Day 2 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo
________________________________
Day 3
10 min warm up
Incline bench
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
-------------------------------------------------
Flat bench dumbbell flies - palms facing toward each other.
Set 1 10lbs 15 reps
Set 2 15lbs 12 reps
Set 3 20lbs 10 reps
Set 4 25lbs 8 reps
Set 5 30lbs 6 reps
Set 6 35lbs 4 reps
------------------------------------------------------
Decline bench - narrow grip - shoulder width. When you descend you elbows should point outwards, not "downward" and point to your feet
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
---------------------------------------------------------------
Tris, can select from many different exercises. I like to change them every week and hit them from different angles. (this also applies to the bis)
Four sets of you choice
--------------------------------------------------------------
Standing/sitting shoulder presses. Alternate sets, straight bar behind the neck BUT only lower to the middle of your ear. If this is confusing just do them in front. And dumbbell presses
Set 1 Straight bar 45lbs 10 reps
Set 2 Dumbbell 20lbs 10 reps
Set 3 Straight bar 45lbs 10 reps
Set 2 dumbbell 20lbs 10 reps
_________________________________
Day 4 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo.
_________________________________
Day 5
10 min warm up
SQUATS BABY!
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 4 reps - 145lbs
Set 7 20 reps - 45lbs (yes, 20 reps)
------------------------------------------------------------------
Hammies
Stiff Legged deads
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps
-----------------------------------------------------
Calves
Seated
Set 1 20 reps - 65lbs
Set 2 15 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 20 reps - 45lbs
------------------------------------------------------
Single Leg extensions.
Set 1 25lbs 15 reps (each leg)
Set 2 30lbs 12 reps "
Set 3 35lbs 10 reps "
Set 4 40lbs 8 reps "
Set 5 45lbs 6 reps "
Set 6 50lbs 4 reps "
Set 7 100lbs 20 reps (both legs)
----------------------------------------------------------
Lying single leg hams
Set 1 15lbs 15 reps (each leg)
Set 2 20lbs 12 reps "
Set 3 25lbs 10 reps "
Set 4 30lbs 8 reps "
Set 5 35lbs 6 reps "
Set 6 40lbs 4 reps "
Set 7 80lbs 20 reps (both legs)
----------------------------------------------------------
Donkey calf raises
Set 1 20 reps - 100lbs
Set 2 15 reps - 120lbs
Set 3 10 reps - 130lbs
Set 4 8 reps - 140lbs
Set 5 6 reps - 150lbs
----------------------------------------------------------
Leg presses
Set 1 one 45 each side 20 reps
Set 2 one 45 and one 25 each side 15 reps
Set 3 two 45's each side 10 reps
Set 4 two 45's one 25 each side 7 reps
Set 5 one 25 each side as many reps as you can. This is your last exercise!!!
________________________________
Day 6 light cardio - if you can still walk at all, day 5 was not good enough
_________________________________
Day 7 heavy cardio blah, blah, blah
_________________________________
Now day eight can be a total day of rest or you can start back in on day one
This is routien is based on major compound movments hitting all the major muscle groups approx one time per week.
Tip 1 DO NOT WEAR A BELT at this time
Tip 2 Go as deep as you can on squats
Tip 3 Bend you knees a bit on the stiff legged dead lifts and keep you head up back tight and straight.
Tip 4 you may want to do a few min of cardio after your session - up to you
Tip 5 replace the leg press with walking lunges for a different burn
LAte
Lobo
