Are you tired of not feeling comfortable with your body? Do you want your friends, relatives, and neighbors to be envious of it? It’s time to work hard.
We suggest a perfect 4 weeks plan that will surely work for you. By working your abs four times a week and by performing the suggested exercises during your workout session, you will have a six-pack in a month.
Remember, it doesn’t include too much to build your muscles fast. Speed up your results by using our really effective 30 days workout plan and notice the difference in a month.
Table of Contents
- How to get ripped in 30 days: Best workout plan
- 30 days workout plan to get amazing results
- How to Set Up Your Workout for Maximum Results
- Diets and Supplement Support for Your Workout
How to get ripped in 30 days: Best workout plan
What is the best way to get ripped just in 4 weeks? Some people prefer going to the gym, while others start training at home without weights. This way or another there is a pretty common cycle of misfortune they go through.
Most guys when they are trying to get ripped usually add tons of cardio and drastically cut their calories. They lose the patience when they feel drained and start from scratch.
If you don’t want to make the same mistakes you need to follow our plan. We don’t let you fall into the cycle of failure.
What we recommend is:
- Plan a 4 week workout plan. Start performing exercises of the workout plan 4 days a week.
- Start with a normal 2000 calories base; 40 % carbs, 40% protein, 20% fat.
- Track the progress. Take pictures and weigh yourself.
When it comes to a workout routine, scheduling is important. Let everyone know – this is your workout time and you need to perform exercises with no interruptions. The main line is to have discipline and work hard.
To get ripped in 4 weeks start using the plan given below. The workout program we suggest is broken into 4 separate workouts that will focus on the 3 main areas of your muscles:
- the lower abs;
- the upper abs;
- the oblique.
Perform each exercise workout once a week. Since there are 4 workouts, you will perform exercises 4 times a week. After 30 days of our ripped workout plan, you’ll have a body that would make a professional bodybuilder proud. Here is a plan!
30 days workout plan to get amazing results
Before starting the plan, you are to know that this workout routine is intense. However, those who are willing to stick with it for a month will be amazed by the results. If you are a beginner you can increase rest time and ignore supersets. Don’t forget about the diet which should be an important component of the workout routine.
Proper supplementation can help to speed the process of being ripped. Read this to get the most out of your training with good supplements. To promote muscular abdominal, include whei protein – rich in vitamins, minerals, protein – into your diet.
- Pulse up – two sets of 15 reps.
While performing this exercise be sure to raise the hips as high as you can. To reach good results try for perfect form on the exercise.
- Scissor Kick – two sets of fifteen reps, 30 seconds rest.
- Barbell Floor Wiper – two sets of fifteen reps, 1 minute rest.
Lay on your back while holding a barbell. Bring your toes up to the right side of the barbell and then up to the left side of it.
Bench press – 2 sets of ten reps, 1 minute rest.
Lie on your back. Starting position: lift the bar and hold it straight over you. Then, inhale and bring the barbell down in a controlled manner. When moving the bar, focus on your chest muscles.Barbell and flat bench is the only equipment that you need for bench press
- Close-Grip bench press – 2 sets of ten reps, 1 minute rest.
While performing this exercise you are to keep the elbows next to your torso.
- Rope tricep pushdown – two sets of ten reps.
Starting position: grasp both ends of the rope. Keep your body stationary then hold for a moment and slowly return the rope for a starting position.
- Clap push-up – three sets of twelve reps, 30 seconds rest.
Recommendations: If you are not willing to reduce your results, don’t cheat when performing the exercise. The quicker you complete this excellent workout the sooner you will burn fat and get ripped.
Plank – 2 sets for 1 min. 30 sec.
The exercise should be done by raising hips so that the entire body from the heels to the head is in a straight line. The position should be held for at least/about 30 seconds.
Side Plank – 2 sets for 1 min. 30 sec, 1 minute rest.
Side plank position should be held for a desired amount of time.
Cycling Russian Twist – 2 sets for 20 reps, 1 minute rest.
The exercise should be done by bringing the right leg up to the chest while keeping the left leg parallel to the ground. After that you need to rotate your body (torso) to the right side. Then pause and rotate the body back to the center.
Squat – 3 sets for 10 reps, 1 minute rest.
Deadlift – 3 sets for 10 reps.Important
While performing Deadlift, it is essential to keep the head in a backward position. This doesn’t mean looking toward the ceiling. This means your chest must be kept forward.
Calf press – 3 sets for 10 reps, 1 minute rest.
This push exercise is especially good for those with a beginner level of exercise experience and physical fitness.
Roman chair knee raise – 2 sets for 15 reps.
To perform the exercise, be sure your back is against the roman chair. The elbows should be directly under the shoulders when you place them on the pad. Slowly raise your knees up so they are parallel to the ground then lower the knees back down to your starting position.
Knee pull-in – 2 sets for 20 reps.
When performing this exercise try not to hold your breathe. Keep your core tight, but breathe throughout.
360 Degree lying leg rotation – 2 sets for 15 reps, 1 minute rest.
Chin-up – 3 sets for 10 reps, 1 minute rest.
To maximize the exercise keep your torso as straight as you can. Remember, only your arms should move during this exercise.
Bent-over row – 3 sets for 10 reps, 1 minute rest.
While performing the exercise, try to keep the head up.
21’ – 3 sets for 1 rep, 1 minute rest.
Don’t let your arms go past 90 degrees on the first 2 variations. Don’t take a rest between each set of 7.
Medicine Ball slam – 2 sets for 15 reps.
For this exercise you need to stand on your feet at shoulder width. Hold a medicine ball over the head and slam it – so that it touches the floor – as hardly as possible.Medicine Ball should be as far away from the body as possible
Medicine Ball Side Throw – 2 sets for 15 reps.
Grab a medicine ball, holding it straight out in front of the chest. Perform the exercise by twisting your body toward the wall and throwing medicine ball as hard as possible. Then you need to catch the ball and repeat the exercise quickly.
Standing medicine ball torso rotation – two sets for fifteen reps, 1 minute rest.
To perform this exercise stand upright, hold a medicine ball with two hands and extend the ball out in front of the body. Rotate your torso – when watching the fitness ball – as far as you can to the right. Continue to watch the ball and rotate your corpus (body) to the left. Repeat the exercise up to twenty times.
Military press – 3 sets for 10 reps, 1 minute rest.
Before you begin doing military press make sure both hands are slightly in front of the bar. Grasp a barbell and raise it to your chest and then over your head and slightly forward for the starting position.
Barbell front raise – 3 sets for 10 reps.
Stand up straight. Grab the barbell – in front of your thighs – with hands facing down. This is a starting position. Lift the barbell up, pause for a second and lower it back to the previous, starting position.Idea
To maintain proper form you need to stand with your back against the wall. If you find yourself swinging back the body to raise the weight you need to lower the weight.
Dumbbell L Lateral Rise – 3 sets for 10 reps, 1 minute rest.
Purchase a pair of dumbbells. Keep shoulders back. The dumbbells should be raised up – when performing the exercise – to around shoulder height. Do it slowly. Stop at the top of your movement. Then slowly lower the pair of dumbbells back to the starting position.
A workout routine plan like this will have you seeing results by week four. For extra motivation, you can perform exercises with a friend. Get the kind of extreme results in a month. Remember, your body deserves to look great.
How to Set Up Your Workout for Maximum Results
The exercises you include in your workout are the building blocks, but it’s the cement you use to put them together that will make them more efficient. Each exercise works a certain area of the body such as the abs, the back, the legs, and the arms. Once you know which exercise works best for which area, you can combine them in specific ways to maximize each workout and increase your performance with each movement.
Mix and Match
Mix and match your areas with each workout. Try to work each area of the body at least twice a week.
A few area combinations include:
- Abs and Back,
- Legs and Arms,
- Legs and Back,
- Abs and Arms,
- Abs and Legs.
Don’t forget to use other types of workouts as well. Mixing and matching workout routines will also help to maximize your performance. Once you’ve finished lifting, add 30 minutes of swimming or stretching to complete the routine.
- Swimming and water aerobics,
- Cardio floor exercises,
Your body needs a variety of exercises to complement the strength training exercises. Strength is no good if you don’t have the endurance and stamina to keep it going.
Variation Is Key
Variation is the key when you trying to maximize your workout. Using workouts to get ripped is great if you use them wisely. Muscles have the memory which means that repeating the same workout over and over again will eventually reduce its efficiency. The muscles literally get stuck in a rut. Create a schedule that varies the length of your workout, the weight used and reps performed, and also the exercise routines for each body area.
Remember to Rest
Rest is of the utmost importance. Your muscles won’t increase in size if they don’t have an opportunity to rest and rejuvenate themselves. When you first start your workouts, every other day is more than enough if you use the right exercises in the right way. Getting at least 8 to 10 hours of sleep allows your muscles to heal and restore any small tears or soft tissue injuries that may occur during your workouts.
Diets and Supplement Support for Your Workout
If you want to get ripped in a month, you need to know how to supplement your workouts and the right foods to eat at the right time. The 2000 calorie base is essential. For most, the 40% protein/40% carbs/20% fat ratio will work fine. That ratio can change, however, once you learn what type of foods allows you to burn calories more efficiently and which ones the body prefers to use first. Read more here.
Know What to Eat Before and After Your Workout
You need fuel before you workout to supply you with the calories to burn. The nutrients you need after your workout are used to rebuild the body’s energy supply and feed the muscles what they need for growth and endurance. Complex carbohydrates like pasta are great for a pre-workout meal because they provide you with sustained levels of energy that will prevent you from “hitting the wall”. After the workout, you need nutrient-rich foods like fresh fruits and vegetables to support tissue rejuvenation. Throw in some protein to provide the building blocks for new muscle fiber growth.
Muscle/Weight gainer shakes are a great way to boost your fuel before you go into the gym. These often work better than eating a heavy meal and will provide you with what you need, quickly and efficiently. While the shakes are designed to replace a meal, they should not be used more than once a day. You need the fiber and other components found in food to keep your digestive tract healthy. Your digestive system is one of the key components in providing the body with the calories it needs to burn as fuel. If it is sluggish and not working correctly, your body won’t burn calories efficiently.
Increase Your Burn Factor
In order for your body to burn calories efficiently during a workout, it must burn them efficiently when you are resting as well. Your basal metabolic rate is the speed at which your body burns calories during normal activities. Learn to eat smaller, more frequent meals with the largest number of calories during the middle of the day or right before your workout. Give your body what it needs when it needs it to maximize your burn factor.
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