Lean and Toned look

Workout routines for men looking to get ripped and lean.

 

Image of a chest workout to help you get ripped and lean.

 

 

 

Bonus: Click here if you need help with your workout routine to get lean and ripped.

How to Build a Ripped and Lean Body

If you are looking to not only build muscle mass but look cut and lean there are steps you must take.

When you see your favorite lifter with six pack abs and chiseled arms...

you wonder how did he get that look.

The answer is simple...

Getting cut and lean takes a good exercise program, good eating and rest.

This combination will give you the look that will turn all the beautiful women's heads at the beach. 

You will even look good in when you rock a fitted long sleeve outfit this winter... 

To get a ripped and sexy body there are...

3 Rules You Must Follow..

1. Lower you body fat percentage to under 10-12%

You don’t have to go as low as a bodybuilder at 3 to 5% but you must get to about 10-12%.Fat is an essential nutrient for the body so you don’t want to go to low unless you are a professional that knows what you're doing.

2. Do some Cardio

To get cut you must include cardiovascular or aerobic exercise to your routine. These type of exercises burn fat calories because of the continuous movement that’s required. 20 to 30 minutes is recommended per workout.

The premium way to do it is short intense burst of cardiovascular exercise to maintain your muscle size. Running is the ultimate calorie burning aerobic exercises. It is also recommended that you do cardio on the days you don’t workout with weights for 20 to 30 minutes. It is possible to combine both in one workout by doing some cardio at the end of your weight training.

3. Eat the right way

Eating is as important as the workout routines to achieve a ripped body.

1. Eat smaller meals during the day. This routine provides your body with enough calories but smaller meals keeps you from being bloated.

2. Cut your fat intake in your meals. Make sure you meals are low in fat and high in helpful nutrients like protein and other.

3. Increase your protein intake. Try to consume 1 gram per pound of body weight to feed the muscle and keep your metabolism high.

4. Drink water instead of high calorie liquid. Water has no calories and cleanses the body and you should drink about one gallon of water per day.

5. Eat enough carbohydrates but not too much. Try to keep your carb intake to around 50% of your total calorie intake.

6. When weightlifting go higher reps and lower rest times. You should have a workout where you workout with lighter weights with high reps. You still can challenge the body to grow lean muscle but you are adding endurance which give you that cut look. 

 

FREE WORKOUT ROUTINE: Email us today at This email address is being protected from spambots. You need JavaScript enabled to view it. and request a personalized tips on how to get your body to look cut from our experts.

Simple tell us what type of workout you need and we will send it to you. 

 

8-Week Get Ripped Workout Routine

This workout routine will get help get your body ripped and leaner in just 2 months. A combination of weight lifting and cardiovascular exercises are included. The design is for you to do weight lifting exercises your entire body 3 days a week and cardio 2 days a week. There should be at least one day between your weight lifting workouts. You are allowed 2 days of no exercise rest to recover. This routine is highly intense and has low rest times between sets. It’s also important to compliment this routine with intaking foods and beverages to achieve your goal of becoming shredded. This routine will lower your fat percentage and increase your lean muscle mass to give you that beach body you’ve always wanted.  

Weight lifting workout

You should start your routine with a 5-10 minute warm up every session. Each exercise should be done for 15-20 reps for 3 sets Rest should be 60 seconds. The weight that you choose should be challenging but light enough to complete all of the repetitions with good form.

1. Seated Leg Press

Execution

1. Sit in the leg press machine and place your feet shoulder-width apart on the footplate.

2. Slowly lower the weight until your knees bend to 90 degrees.

3. Push the weight back to the beginning position by straightening your legs.

Muscles Involved

Primary: Quadriceps.

Secondary: Gluteals, hamstrings, adductors.

2. Lying Leg Curl

Execution

1. Lie facedown on the machine and hook your heels under the roller pads.

2. Curl the weight by bending your knees, and raise your heels toward your buttocks.

3. Lower the weight back down to the start position.

Muscles Involved

Primary: Hamstrings.

Secondary: Gluteals, calf muscles.

3. Dumbbell Bench Press

Execution

1. While lying on a flat bench, start with the dumbbells at chest level, palms facing forward.

2. Press dumbbells vertically upward until elbows lock out.

3. Lower dumbbells back down to middle chest.

Muscles Involved

Primary: Pectoralis major

Secondary: Anterior deltoid, triceps.

4. Seated Cable Row

Execution

1. Grab the handles with arms extended in front.

2. Pull the handles high toward your chest, keeping your spine straight.

3. Return the handles to the start position.

Muscles Involved

Primary: Trapezius (middle and lower fibers), latissimus dorsi.

Secondary: Rhomboids, rear deltoid.

5. Dumbbell Curls

Execution

1. Hold a pair of dumbbells at arms’ length by your sides, thumbs pointing forward.

2. One arm at a time, curl the dumbbell up toward your shoulder, rotating your hand so the palm faces upward.

3. Lower the dumbbell back down, and repeat with the opposite arm.

Muscles involved

Primary: Biceps

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

6. Triceps Pushdown

Execution

1. Take a shoulder-width overhand grip on a short bar attached to the high pulley.

2. Begin with the bar at chest level, elbows bent a little more than 90 degrees.

3. Keeping your upper arms stiff, push the bar down until your elbows lock out.

Muscles Involved

Primary: Triceps.

Secondary: Deltoid, forearm.

7. Standing Calf Raise

Execution

1. Stand with your toes on the platform and shoulders under the pads, and lower your heels as far as possible for a full stretch.

2. Lift the weight by raising your heels as high as possible, keeping your legs straight.

3. Slowly lower your heels back down to the start position.

Muscles Involved

Primary: Gastrocnemius.

Secondary: Soleus.

8. Treadmill or outside run

Jog for 5-10 minutes on the treadmill at a steady pace. Try to increase the distance in the same time frame as you complete the program.

Cardio workout

This workout should be done two days a week on the days you are not doing weight lifting. You should also include a shorter cardio exercise routine on the days you do your weightlifting routine. The key to these exercises is going a further distance in the same amount of time as each week.

1. Treadmill

Run for 10 to 15 minutes at a steady pace. For more intensity, do intervals.

2. Bicycle

Ride for 10 to 15 minutes at a steady pace.

3. Treadmill

Get back on the treadmill or outside for a 5 to 7 minute jog or run. 

Full Body Workout for Men

Here's a great full body workout you can do at the gym. This workout is great for men who want to build muscles while burning fat simultaneously. Click on the name of the exercise to see a video demonstration of how to perform it correctly.

Read more: Full Body Workout for Men

Great arm workout for men

If you would like add size and tone your guns, try this arm workout for men. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed.

 

arms.jpg

 

 

This workout should be performed as a superset routine. Superset each bicep exercise with the next tricep exercise. After you complete the first superset rest for 2 minutes and continue. Maintain your pace throughout the entire workout resting only between each superset.

Read more: Great arm workout for men

4 Day full body Workout

This routine is a muscle building fat burning solution.  Workout 4 days a week with the 5th day for all cardio.  If you perform this routine correctly you will gain muscle weight.  This one is long so make sure you come ready to work. 

      

Read more: 4 Day full body Workout

Good Workouts to Get Ripped

Here is a collection of workouts men can do to get ripped. These workouts are designed to be done 5 days a week with two days rest. If you perform these routine correctly you will gain muscle weight.  This one is long so make sure you come ready to work.

Good workouts to help you get ripped

 

Download this fitness book and get your rip on. 

   

One Exercise Per Bodypart Routine

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Read more: One Exercise Per Bodypart Routine

4-Day Intermediate Split Workout

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Read more: 4-Day Intermediate Split Workout