get ripped w/ supersets & giant sets - muscle & … · per day eating plan is included....
TRANSCRIPT
Dynamic Warm-UpExercise Warm-Up
Sets Work Sets Rest
Perform the following warm-up prior to each session:
•Jumping Jacks - 20 Reps•Push Ups - 10 Reps•Inverted Row - 10 Reps •Prisoner Squat or Lunge - 10 Reps
Monday: Upper BodyExercise Warm-Up
Sets Work Sets Rest
Superset
Plyo Push Up - 3 x AMAP -
Inverted Row - 3 x AMAP 60 Secs
Superset
Incline Bench Dumbbell Press 1 x 12 3 x 8 - 12 -
V - Up on Bench 1 x 12 3 x 8 - 12 60 Secs
Superset
Dumbbell Row - 3 x 8 - 12 -
Leg Lift - 3 x 8 - 12 60 Secs
Superset
Reverse-Grip Chin Up - 3 x 8 - 12 -
Neutral-Grip Dumbbell Flat Bench Press
- 3 x 8 - 12 60 Secs
Giant Set
Dumbbell Side Lateral Raise - 3 x 15 - 20 -
Dumbbell Upright Row - 3 x 15 - 20 -
Burpees - 3 x 15 - 20 60 Secs
Intervals on Cardio of Choice 3 Mins6 - 10 Intervals of 1 Min Low
Intensity, 30 Secs High Intensity
AMAP: As Many As Possible
Tuesday: Legs & ArmsExercise Warm-Up
Sets Work Sets Rest
Superset
Incline Bench Dumbbell Curl 1 x 12 4 x 8 - 12 -
Parallel Bar Dip 1 x 12 4 x 8 - 12 60 Secs
Superset
Box Jump 2 x 12 3 x 10 - 16 -
Barbell Squat or Leg Press 2 x 12 3 x 10 - 16 60 Secs
Giant Set
Reverse Lunge - 3 x 10 - 16 -
Single Leg Calf Raise - 3 x 10 - 16 -
Bicycle Crunch - 3 x 10 - 16 60 Secs
Superset
Stiff-Leg Deadlift - 3 x 8 - 12 -
Lying Leg Lift - 3 x 8 - 12 60 Secs
Steady-State Cardio of Choice 3 Mins 20 - 30 Mins -
Thursday: Upper BodyExercise Warm-Up
Sets Work Sets Rest
Superset
Flat Bench Dumbbell Press 1 x 12 3 x 6 - 8 -
Wide-Grip Pull Up 1 x 12 3 x 6 - 8 60 Secs
Superset
Feet-Elevated Push Up 1 x 10 3 x 6 - 8 -
T - Bar or Barbell Row 1 x 10 3 x 6 - 8 60 Secs
Superset
Pulley Rope or Band Face Pull - 3 x 16 -
Russian Medicine Ball Twist (Optional: Perform on Incline Bench)
- 3 x 16 60 Secs
Superset
Standing Dumbbell or Barbell Shoulder Press
- 3 x 6 - 8 -
Plank - 20 - 30 Secs 60 Secs
Superset
Barbell Hang Clean - 3 x 6 - 10 -
Floor Crunch - 3 x 6 - 10 60 Secs
Intervals on Cardio of Choice 3 Mins6 - 10 Intervals of 1 Min Low
Intensity, 30 Secs High Intensity
Friday: Legs & ArmsExercise Warm-Up
Sets Work Sets Rest
Superset
Close-Grip Push Up 1 x 12 4 x 8 - 12 -
Barbell Spider Curl 1 x 12 4 x 8 - 12 60 Secs
Superset
Bulgarian Split Squat 2 x 12 3 x 8 - 10 -
Lateral Bench Jump 2 x 12 3 x 8 - 10 60 Secs
Giant Set
Barbell Front Squat - 3 x 8 - 10 -
Single Leg Calf Raise - 3 x 8 - 10 -
Ab Windshield Wiper - 3 x 8 - 10 60 Secs
Superset
Glute/Ham Raise (Assisted if Needed) - 3 x 8 - 10 -
Decline Sit Up - 3 x 8 - 10 60 Secs
Steady-State Cardio of Choice 3 Mins 20 - 30 Mins -
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This 4 day workout program from bodybuilder Brad Borland utilizes supersets, giant sets and restricted rest to shred fat. Sample 2100 calorie per day eating plan is included.
Link to Workout: https://www.muscleandstrength.com/
workouts/get-ripped-supersets-giant-sets
GET RIPPED W/ SUPERSETS & GIANT SETS
Main Goal: Lose Fat
Training Level: Beginner
Program Duration: 12 Weeks
Days Per Week: 4 Days
Time Per Workout: 60-75 Mins
Equipment: Barbell, Bodyweight,
Cables, Dumbbells
Author: Brad Borland