Summer is almost here. So this means I have 3 months to get ripped. Im a 19 year old male around 140 5’9. I have some muscle under a thin layer of fat. I need a work out routine that will make me look ripped by summer time. I am open to diet plans and etc. I want to focus on my abs chest and arms. I want it to be a challenge. Thank you USING THE IRON GYM AS WELL
consume as much protien as possible and exercise daily.
six days a week use the iron gym and do sets of pushups, pull-ups and sit-ups to muscle failure, do squats and toe raises for your legs as well, if you have axces to weights do heavy lifts such as deadlifts , bench-press , squats and curls. lift heavy and do 2-4 sets of 8-12 reps, don’t do to much running or swimming because it burns off muscle in three manths you could gain 10-15 pounds of muscle and you will look great.
Well Youre Going To Need Atleast Some Dumbbells too, The Iron Gym Can Only Help You So Much.
But I Have An Iron Gym And What I Do Is 4 sets of 10 wide grip chin ups. Do Them Slowly And Go All The Way Down To Get A Good Stretch In Your Muscles. Between Sets Do Push Ups On It Using The Two Handles Parallel With Each Other.
Then Do 3 Sets Of Pull ups using Those Two Bars To Isolate More Of The Front Of Your Shoulder And Some Bicep As Well. Continue Doing Push ups Between sets.
Finish Off With Pull Ups Isolating the Biceps 3 sets as well.
As For Abs, Do Crunches, Reverse Crunches, Twisting Sit Ups. Put Your Feet Straight up In The Air And Do Toe Touches. Left Hand To Right foot And Vise Versa.
mr justin
you need to train your muscles hard 4 – 6 times a week.. each muscle once a week
one week lift very heavy with 4 – 6 6 – 8 reps
then the next week lift light 10 – 12 reps.. the variety is good
if u have body fat to burn u need cardio 3 times a week for 30 mins.. but at 140 u do not have much fat to burn..
eat one gram of protein for each pound u weigh… and also train the abs everyother day for 5 – 10 mins…
chest you need flat bench press, incline bench press, u need deline dumbell press
pec deck machine, and say flys…
do 4 sets per exercise
arms.. u have to work the tricep hard.. as this makes up most of your arm.. so u need Skull crushers, rope pull downs, dips, tricep extension.. for the bicep u need chinups, standing bicep curls, sitting bicep curls….
You need to have right info if you want to lose weight. You can did way that I lost 23 pounds in 50 days. It works fast and It will work for you too. You can find more info from link below.
Hey
I used to do like 100 crunches a day but just wasn’t getting the results lol all I was getting was a bad back! I do these kinda weird exercises these days that work really well! I learnt them from this site:
http://tinyurl.com/get-ripped-abs-quickly
There is also other free information related to diet etc.
Hope this helps you! Don’t give up