Post on 13-Apr-2018
7/26/2019 15 Weeks to Ripped Workout
1/458 MENS FITNESS
Day 1 Chest and bicepsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.
Nutrition tipI got Glenn eating steak for breakfast each morning, says trainer Nick Mitchell.It wakes you up by getting all the right neurotransmitters firing. Everyone Ive ever put on
this nutrition plan absolutely raves about how great they feel the whole day.
1ABenchpress
Sets 5Reps 5
Tempo 4010Holding the bar withyour hands slightlywider than shoulder-width apart, slowlylower the barbelluntil it touchesyour chest.Immediately pressthe bar back up.
1BStraight
barpreachercurlSets 5Reps 5Tempo 4010At a preacherbench, holda straight barwith your armsfully extended.Curl the barup quickly.Immediatelylower thebar back to thestart slowly.
Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.
3Inclinecable curl
Reps10/10/10Tempo3111On an incline bench inthe middle of a cablemachine, hold 2 lowhandles with armsextended. Curl thehandles up to shoulder
height, then lower slowly.
4Reverse EZ-bar concentration curlReps10/10/10 Tempo 3110
Seated on a bench, hold an EZ-bar with an overhand grip. Resting yourelbows on your thighs, lower the bar to shin level, then reverse themove back to the start.
1Cablefly
Reps 10/10/10Tempo3111Attach highhandles atthe oppositesides of acable machine.Standing inthe middlewith arms fullyextended, bringyour handstogether in
a smooth arcbefore returningto the start.
2Incline dumbbell pressReps10/10/10Tempo3111
On an incline bench, hold 2 dumbbells at shoulder height.Press them straight up, then lower slowly back to the start.
7/26/2019 15 Weeks to Ripped Workout
2/4MENS FITNESS59
Day 2 Quads and calvesMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.
Nutrition tip After breakfast, Glenn had 5 small meals of fishand greens in a day, one every couple of hours, says Mitchell.
Hed vary the type, which is important to get the best nutrients.
1ABarbell squatsSets 5Reps 5Tempo 5010
Start with a barbell across the back of your shoulders. Squat down, keeping
your knees in line with your toes, until your thighs are parallel to the ground,then return to the start.
1BSingle-leg
calf raiseSets 5Reps10Tempo 3011Using themachine, standwith one leg onthe step andthe other outbehind you.Raise yourselfup, thenlower slowly.
2Leg pressReps 20/20/20 Tempo 2010
Start with your knees bent at right angles. Push back by straighteningyour legs.
3Seated calf raiseReps 10/10/10Tempo 2010
With your toes flat against the bar, press it down, keeping your legsstraight throughout the move.
4Standingcalf
raiseReps 15/15/15Tempo 3010With your toesflat against thestep, stand up ontiptoes, keepingyour legs straight.
1Leg extensionReps 20/20/20Tempo 2010
Start with the padded bar at about shin level. Raise it by straightening yourlegs, then return to the start.
Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.
Days 3 and 430 minutes of gentle swimming. Use these
light cardio sessions as active recovery,says Mitchell. You should splash and
stretch, not go hell for leather.
7/26/2019 15 Weeks to Ripped Workout
3/460 MENS FITNESS
1ASnatch-grip deadliftSets 5Reps5Tempo 4110
Squat down with a neutral back and grip the bar with your hands twice
shoulder-width apart. Driving through your heels and keeping the bar close toyour body, raise it to hip height, then reverse the movement back to the start.
1BSeated
dumbbellpressSets 5Reps 5Tempo4010Starting withdumbbellsat shoulderheight, pressthem directlyabove your headand then lowerslowly back tothe start.
3Single-arm cable
lateralraiseReps 10/10/10Tempo 3010Stand side-on toa cable machineholding a handleattached at the
bottom. Raiseyour hand up tothe side, thenreturn to the start.
4Seatedpress
behindneckReps 10/10/10Tempo 3010Sit on an uprightbench holding abar behind yourneck. Press it
straight up untilyour arms arefully extended,then reverse theaction back tothe start.
1Seated leg curlReps 6/6/6Tempo 4010
With your ankles on the padded bar, use your hamstrings to curl the barback until your knees are bent at right angles. Then return to the start.
Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.
Day 5 Shoulders and hamstringsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.
Nutrition tip Having a post-workout protein shake is crucial for burning fat and buildingmuscle, says Mitchell. I gave Glenn a shake containing 50g whey protein and 20g glutamine,
then 10g essential amino acids capsules twice a day as a snack.
2Romanian deadliftReps 10/10/10Tempo3010
Start with a barbell at the top of your thighs. Keeping your legs straight, bendat your hips to slowly lower the bar to shin level, then return to the start.
7/26/2019 15 Weeks to Ripped Workout
4/4MENS FITNESS61
1ASingle dumbbell rowSets 5 Reps5Tempo4110
(Bring weight to a dead stop by resting on floor for one second between each
rep.) With one hand and one knee flat on a bench, hold a dumbbell in yourfree hand with your arm fully extended. Row the weight up to your side,leading with your elbow.
1BLying
tricepsextensionwithEZ-barSets 5Reps5Tempo 4010Lie flat on abench holding anEZ-bar directlyabove your head.Keeping yourelbows pointingup, lower the barto your foreheadbefore pressingthe weight backto the start.
2Seatedpulley
rowReps 10/10/10Tempo3011Hold a double-grip attachmentwith your armsfully extended.With a neutralback and bracedcore, pullthe handletowards you.Slowly return
to the start.
3StandingoverheadcableFrenchpressReps 10/10/10Tempo 4010Stand with your
back towards thecable machine,holding a doublerope attachmentbehind yourhead. Straightenyour arms toraise it aboveyour head,then returnto the start.
4Triceps
pushdownReps 10/10/10Tempo 3011Facing the cablemachine, holda double ropeattachment atchest height.
Straighten yourarms to pull thehandles to abouthip level, thenreturn to the start.
1Wide-grip
pull-downReps 10/10/10Tempo 3010Using a widegrip, pull thebar down tothe top ofyour chest,keeping yourback straightthroughout.Slowly returnto the top.
Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.
Nutrition tip Theres nothing better than essential amino acid capsules in stabilisingblood sugar levels and killing any cravings for snacks, says Mitchell.
Day 7Rest before you
start the workoutagain on Day 8.
Day 6 Back and tricepsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.