How To

How to get ripped muscles in 4 weeks

Member
By reddawn
User-Submitted Article
(67 Ratings)

I've done this workout a few times and each time I finished with an amazing lean body and ripped abs.

Difficulty: Moderately Challenging
Instructions

Things You'll Need:

  • Gym
  • Determination
  1. Step 1

    Maintain a good diet, goes without saying but needs to be said anyway.

  2. Step 2

    You'll increase the frequency of the workout each week. Each day will consist of 30 reps, low weight for 8 core lifts. After going through all 8 core lifts, you'll take a short 5 minute break and repeat the workout cycle. The transition between core lifts needs to be 1-2 minutes max.
    Week 1: 3 days, 2 cycles.
    Week 2: 4 days, 2 cycles.
    Week 3: 3 days, 3 cycles.
    Week 4: 4 days, 3 cycles OR 3 days, 4 cycles.

  3. Step 3

    The workout cycle is in this order, 30 reps per lift:
    Squats
    Bench
    Calf Raises
    Lat Pulls
    Abs-Situps
    Tricep Curls
    Dead Lifts
    Bicep Curls
    rest 5 minutes and repeat cycle as indicated per Week.

Tips & Warnings
  • It's a very difficult workout, you will be tired so don't use too much weight in the beginning.
  • Eat properly.
  • Work out with a friend that will keep you motivated.
  • It's great if you can add cardio on at the end for 30 minutes.
  • Don't use too much weight.
  • Don't get discouraged after weeks 1 and 2, the results will show in week 3.

Comments  

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on 7/9/2009 what is bench

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