Get Ripped: Build Lean Muscles Mass While Burning Fat
Gym is the place where nobody will judge you as long as you work hard. A lot of people come into the gym to get better at their main sport. Besides, it's also very common to see Gymaholics; people who will spend hours in the gym several times a week, in order to improve.
Since summer is coming, Gymaholic decided to prepare you the intense 3 days men's workout routine in order to get ripped!
For those who are late to the party, you can find our 5 days men's workout routine.
We all have busy schedules and it's very common to hear people who use that excuse to skip gym: "I'm too busy" please. You will never have the time to workout, you make time to workout. In order to do this, you'll have to organize your schedule so you can always workout, whether it's 3 days or 5 days a week.
So Gymaholic prepared you this workout routine for the busiest, or simply the one who doesn't want to spend more than 3 days in the gym.
What Does Intense Means?
We will do several exercises in a row, decrease the rest time between sets while including bodyweight and weighted exercises. By applying these principles, we will be able to work several muscle groups in one workout: thus build your whole body, increase the number of calories burned, improve our cardiovascular system and decrease the time spent in the gym.
Weight Training And Cardio Training For Men
If you're a beginner, you must first understand these workout principles.
During this intense 3 days men's workout routine, we will perform full body workouts and put an emphasis on compound exercises in order to get big and burn fat.
This men's workout plan is composed of 3 days of training:
- 2 days of intense workout training
- 1 day of intense workout training + HIIT on a treadmill
Train With Moderate Weights And Heavy Weights
During the 5 days men's workout routine, we've learned that lifting moderate/heavy is necessary to get a good shape and muscle definition.
But lifting heavy doesn't mean that you should do half reps. When you perform an exercise, you should go through all the range of motion, in order to stimulate more muscle fibers.
Men Must Aim For 8-12 Reps To Get Ripped
Now you know that if you want to get ripped, you will have to work these muscles effectively. In order to achieve this, you will have to aim for 8-12 reps for all muscle groups except legs. Legs often require 12-15 reps in order to get them big and well defined. This is the best rep range to give a good definition to your muscles.
Research has shown that if you struggle to achieve these rep ranges, you will get lean muscle mass. During this workout, we will vary the rep ranges depending on the exercises in order to shock the body!
Rest Time Between Each Set And Exercise
If you want to get ripped your body will need to recover between each set and exercise. The less you rest, the more calories you burn. But if you rest 20 sec, you will not get as much performance as if you would have rest 1:30min. So we will rest between 45 sec - 1:15 minutes between each set and 2 minutes between exercises. When you do a single exercise, your rest time will be 45 sec and if you perform several in a row, it will be 1:15 minutes.
This workout routine is supposed to be intense, remember!
Intense Men's Workout Routine
This intense men's workout plan provides you 2 days of lifting trainings and 1 day of lifting + a treadmill HIIT session. If you want to add some cardio sessions along with this workout routine, go for it!
It's okay not to follow the whole workout routine. However, remember the principles we mentioned earlier: rep range, rest period, type of exercises ...
A Few Words On Supersets
A superset is when you do two or multiple exercises in a row. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. If two exercises start with S1 for example, they must be performed in a row.
Monday: Upper-Body
- S1 Warmup Bench Press: 3 sets x 20 reps
- S1 Warmup Lats Pulldown: 3 sets x 20 reps
- S2 Bench Press: 4 sets x 8 to 12 reps
- S2 Wide Grip Pull Ups: 4 sets x 6-10 reps
- S3 Dips: 3 sets x 6 to 12 reps
- S3 Chin Ups: 3 sets x 6-10 reps
- S4 Weighted Push Ups 3 sets x 8-12 reps
- S4 Barbell Bent Over Rows: 3 sets x 8-12 reps
- S5 Cable Curls 3 sets x 12-15 reps
- S5 Cable Triceps Extension: 3 sets x 12-15 reps
Wednesday: Lower-Body
- S1 Warmup Barbell Squat: 3 sets x 25 reps
- S1 Warmup Standing Calf Raises: 3 sets x 25 reps
- Barbell Squat: 5 sets x 15-20 reps
- Incline Leg Press: 3 sets x 12-15 reps
- S2 Leg Extensions: 3 sets x 15-20 reps
- S2 Lying Leg Curls: 3 sets x 15-20 reps
- Standing Calf Raises 3 sets x 8-12 reps
- Seated Calf Raises: 3 sets x 8-12 reps
- Calf Press On Leg Press: 3 sets x 12-15 reps
Friday: Shoulders + Core + HIIT
- S1 Warmup Machine Shoulder Press: 3 sets x 20 reps
- S1 Warmup Hanging Leg Raises: 3 sets x 15 reps
- Standing Military Press: 3 sets x 6-10 reps
- S2 Arnold Dumbbell Press: 3 sets x 8-12 reps
- S2 Dumbbell Rear Lateral Raise: 3 sets x 8-12 reps
- S3 Weighted Hanging Leg Raises (On dip machine): 3 sets x 8-12 reps
- S3 Bodyweight Hanging Leg Raises (On dip machine): 3 sets x failure
- Oblique Crunches: 3 sets x 12-15 reps
- 12 min, HIIT Treadmill: 30s sprinting, 1 min steady state cardio
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