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Get Ripped andStrong
Muscular Body Workout and Gym Training Programs For
Peak Performance
Ripped Body Building Programs
These Training programs are made for weight lossand improvement in your stamina, strength, speed,quickness and build ripped body like a professionalathlete. In this training, We divide the exercises in
two parts as follow:
Lower Body Exercises
Upper Body Exercises
Lower Body Exercises
Barbell Deadlift
6 Reps*4 Sets
This exercise will Improve your core strength and provideStability.
Bodyweight Box Squat Jump
10 Reps * 3 Sets
This exercise will improve your legs strength or stability andincreasing the power of the lower body.
Note: Don't put heavy weight on your toes
Band Lateral Walk
This exercise will help you toimprove your hip stability and
as well as increase the stabilityof the knee joint.
15 Reps * 4 Sets
Shoulders-Elevated Barbell Hip Thrust
10 Reps * 4 Sets How To Perform:
(A) Sit on the floor with yourshoulder bones against a seat,
your knees bowed, and yourfeet level. Place a bar over
your hips; this is thebeginning position
(B) Pressing your glutes,lift your hips until yourbody frames a straightline from your shouldersto your knees
Dumbbell Walking Lunge
5 Reps * 4 Sets
(A) Hold a couple ofdumbbells in standingposition that is next to
your hips
(B) Step forward with your left foot, and lower your bodyuntil your front knee is twisted 90 degrees. Now pushyourself forward into a standing position.
Band-Resisted Skater Jump
5 Reps * 4 Sets
Band Skate Jumps are a great exercise that integrate intoany training program easily. This exercise is particularly forbaseball and softball.
Upper Body Exercises
Chin-ups
Chin-ups are an incredible workout exercise that will helpyou to strengthen the back and arms.
6 Reps * 4 Sets
Explosive Pushup
Get down on all fours with yourarms straight and your hands
somewhat more extensive thanyour shoulders. Set your feet
together and rectify your legs.Bring down your body until yourmid-section almost touches the
floor. Delay at the base, andafter that inspire yourself up somightily that your hands leave
the floor. Land slowly and repeatthat again.
10 Reps * 4 Sets
Feet-Elevated Side Plank Hold
Try to hold this position for 30 seconds for each side andrepeat this exercise for 3 times
Barbell Push Press
While performing your final set you need to put some moreweight then the other sets and hold this position for 10
seconds.
6 Reps * 4 Sets
Chest Supported Dumbbell Row
Make sure machine is adjusted for your height while doingchest-supported dumbbell row. This exercise will build your
biceps and back muscle without putting any pain in thelower back.
8 Reps * 4 Sets
Triceps Extensions
Seated Dumbbell TricepsExtension
Pull- Down Rope TricepsExtensions
10 Reps * 4 Sets
