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
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.
Secondary: Gluteals, hamstrings, adductors.
2. Lying Leg Curl
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.
Secondary: Gluteals, calf muscles.
3. Dumbbell Bench Press
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.
Primary: Pectoralis major
Secondary: Anterior deltoid, triceps.
4. Seated Cable Row
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.
Primary: Trapezius (middle and lower fibers), latissimus dorsi.
Secondary: Rhomboids, rear deltoid.
5. Dumbbell Curls
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.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
6. Triceps Pushdown
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.
Secondary: Deltoid, forearm.
7. Standing Calf Raise
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.
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.
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.
Run for 10 to 15 minutes at a steady pace. For more intensity, do intervals.
Ride for 10 to 15 minutes at a steady pace.
Get back on the treadmill or outside for a 5 to 7 minute jog or run.