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06-03-2008, 05:10 AM
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would this work?
saw this workout programme and thought id put it to you guys to evaluate.
How it works You'll alternate between weeks of heavy weights and low repetitions to build muscle and low weights and high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with the "Get ripped" meal plan (click here) and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking your absolute best. # Get muscle workout # Do this low-repetition, high-weights programme for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you're fully recovered and constantly increase the weights you're lifting. EXERCISES Monday: chest and abs Bar-bell bench press Sets: 5 Rep: 12,8,6,4,12 Incline dumb-bell press Sets: 4 Reps: 8,6,6,6 Flat flye Sets: 4 Reps: 8,6,6,6 Dips Sets: 4 Reps: 8,6,6,6 Weighted sit-up Sets: 5 Reps: 10 Standing cable crunch Sets: 4 Reps: 8 Tuesday: legs Bar-bell squats Sets: 5 Reps: 12,10,8,8,6 Dumb-bell lunge Sets: 4 Reps: 12,12,12,12 Leg press Sets: 4 Reps: 10,8,6,6 Leg extension Sets: 4 Reps: 12,12,12,12 Bar-bell straight leg deadlift Sets: 4 Reps: 12,8,6,6 Lying leg curl Sets: 4 Reps:8,8,8,8 Donkey calf raise Sets: 5 Reps: 12,10,10,8,12 Wednesday: arms Underhand pull-ups Sets: 5 Reps: 10 Alternating bicep curl Sets: 4 Reps: 12,8,8,8 EZ bar curl Sets: 4 Reps: 12,8,6,6 Lying triceps extension Sets: 5 Reps: 10,8,8,8 Cable pushdown Sets: 4 Reps: 8,6,6,6 Dumb-bell overhead extension Sets: 4 Reps: 8,6,6,6 Thursday Rest day Friday: shoulders and abs Seated dumb-bell shoulder press Sets: 5 Reps: 12,10,8,8,6 Bent-over lateral raises Sets: 4 Reps: 12,8,8,8 Front raise Sets: 4 Reps: 10,8,8,8 Lateral raise Sets: 4 Reps: 12,10,10,10 Smith machine upright row Sets: 4 Reps: 12,8,8,8 Medicine ball Russian twist Sets: 4 Reps: 10,8,8,8 Weighted leg raise Sets: 4 Reps: 12,10,10,10 Saturday Rest day Sunday Rest day or a light cardio day Do 10 minutes each on the rowing machine, bike and elliptical cross trainer. ------------------------------- Get ripped workout # Do this high-repetition programme for weeks 2,4,6,8,10 and rest for no more than 15-20 seconds between sets to keep your heart pumping and sweat dripping. EXERCISES Monday: back and biceps Lat pull-down Sets: 5 Reps: 12 Bar-bell bent-over rows Sets: 4 Reps: 12 Seated rows Sets: 4 Reps: 15 Standing one arm cable row Sets: 4 Reps: 15 Standing bar-bell curl Sets: 5 Reps: 12 EZ bar curl Sets: 4 Reps: 12 Cable rope curl Sets: 4 Reps: 20 Tuesday: legs and abs Smith machine front squat Sets: 5 Reps: 12 Dumb-bell straight leg deadlift Sets: 4 Reps: 12 Leg press Sets: 4 Reps: 15 Lying leg curls Sets: 4 Reps: 15 Leg extension Sets: 4 Reps: 15 Calf raises Sets: 5 Reps: 20 V-up Sets: 4 Reps: 20 Roll-out Sets: 4 Reps: 15 Wednesday: cardio machines Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover. Thursday: chest and abs Bar-bell bench press Sets: 5 Reps: 12 Smith Machine incline press Sets: 4 Reps: 12 Smith Machine decline press Sets: 4 Reps: 15 Pull-over Sets: 4 Reps: 12 Leg raises Sets: 5 Reps: 20 Cable woodchop Sets: 4 Reps: 15 Friday: shoulders and triceps Clean and jerk Sets: 5 Reps; 12 Dumb-bell lateral raise Sets: 4 Reps: 12 Dumb-bell front raise Sets: 4 Reps: 15 Bent-over lateral raise Sets: 4 Reps: 15 Dumb-bell upright row Sets: 4 Reps: 12 Cable pushdown Sets: 4 Reps: 20 Kickback Sets: 4 Reps: 12 Bench dip Sets: 4 Reps: 12 Saturday Rest day Sunday: cardio machines Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace. 
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06-03-2008, 05:12 AM
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and here's the meal plan your meant to follow with it:
# Get ripped meal plan # Try this sample meal plan during the "Get Ripped" phase of the programme Breakfast 4 egg whites (scrambled, fried or omelette) Wholegrain bread (2 slices) Oats (50g) Milk Snack Hoummus on oatcakes and 2 apples Lunch Turkey (150g), Swiss cheese and salad on wholegrain bread Snack Protein shake, 2 pieces of citrus fruit, black coffee TRAINING SESSION Dinner Stir-fried chicken (150g) and broccoli (1 cup) Brown rice (1cup) Snack Frozen yoghurt (200ml) and protein shake --------------------------------------------------- # Get muscle meal plan # Try this sample meal plan during the "Get muscle" phase of the programme Breakfast 3 whole eggs 2 egg whites Grilled bacon 1 tomato 2 bagels Fruit juice Snack Cottage cheese on 6 Ryvitas, 1 banana Lunch Baked potato, tuna, cheese and protein shake Snack 1 wholegrain bagel Smoked salmon (80g) Cottage cheese Protein shake TRAINING SESSION Dinner 1 protein shake, then chicken or beef fajitas Snack All-bran muffin or carrot cake
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