My Personal Get Ripped in 8 Weeks Program Part II, By: Hugo Rivera
Here is the second four weeks of my proposed 8 week plan (including diet as a bonus):
(Weeks 5-8)
Monday: Legs
Modified Triset
Lunges 3 sets of 12-8 reps (1 minute rest)
Leg Curls 3 sets of 12-8 reps (1 minute rest)
Squats 3 sets of 12-8 reps (1 minute rest)
Modified Triset:
Leg Press 3 sets of 12-8 reps (1 minute rest)
Leg Curls 3 sets of 12-8 reps (1 minute rest)
Leg Extensions 3 sets of 12-8 reps (1 minute rest)
Modified Triset:
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Notes:
1) The routine took me 55 minutes to complete
Tuesday: Chest & Back
Modified Superset:
Incline Bench Press 3 sets of 8-12 reps (90 second rest)
Wide Grip Pullups to Front 3 sets of 8-12 reps (90 second rest)
Modified Superset:
Chest Dips 3 sets of 8-12 reps (90 second rest)
Chinups with reverse grip 3 sets of 8-12 reps (90 second rest)
Modified Superset:
Bench Press 3 sets of 8-12 reps (90 second rest)
One Arm Rows 3 sets of 8-12 reps (90 second rest)
1) The routine takes me 60 minutes to complete
Wednesday: Shoulders and Arms
Modified Giant Set:
Incline Curls 3 sets of 8-12 reps (1 minute rest)
Triceps Dips 3 sets of 8-12 reps (1 minute rest)
Hammer Curls 3 sets of 8-12 reps (no rest)--this is no typo. There is no rest in between.
Reverse Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Modified Giant Set:
Lying Dumbbell Triceps Extensions 3 sets of 8-12 reps (1 minute rest)
Concentration Curls 3 sets of 8-12 reps (1 minute rest)
Triceps Pushdowns 3 sets of 8-12 reps (no rest)--this is no typo. There is no rest in between.
Wrist Curls 3 sets of 8-12 reps (1 minute rest)
Modified Triset:
Upright Rows 3 sets of 8-12 reps (1 minute rest)
Behind The Neck Press 3 sets of 8-12 reps (1 minute rest)
Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest)
Notes:
1) It takes 60 minutes to complete.
Thursday: Abs and Cardio
Giant Set:
Leg Raise Crunch 3 sets of 25 reps (no rest)
Crunches 3 sets of 25 reps (no rest)
Knee Ups 3 sets of 25 reps (no rest)
Leg Raises 3 sets of 25 reps (1 minute rest)
Stationary Bike
20 minutes
Notes:
1) The Ab Routine took me 7 minutes to complete.
2) To perform the Leg Raise Crunch exercise, just raise your legs to a 90 degree angle, crunch, lower your legs and torso. Repeat. Its a killer.
3)For the bike, I would start slowly for the 1st minute, accelerate on the 2nd, go faster on the 3rd, even faster on the fourth, go all out on the 5th. After the 5th minute I would just start the sequence again. I would do four of these sequences in the 20 minutes. If this technique looks familiar, it is. I borrowed it from Bill Phillips Body for Life book. Its an awesome way to do cardio.
Friday: Legs
Triset:
Lunges 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Squats 3 sets of 8-12 reps (1 minute rest)
Triset:
Leg Press 3 sets of 8-12 reps (no rest)
Leg Curls 3 sets of 8-12 reps (no rest)
Leg Extensions 3 sets of 8-12 reps (1 minute rest)
Modified Triset:
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (15 sec rest)
Calf Raises 3 sets of 8-20 reps (1 minute rest)
Notes:
1) Since all I have for calves at home is a standing calf raise machine, I loaded the stack up and did 20 reps to failure. Then I rested 15 seconds and did as many reps as possible to failure. After a 2nd 15 second rest I performed as may reps as possible again to failure with the same weight. After that, rested 1 minute and repeated the sequence.
2) The routine took me 35 minutes to complete
Saturday: Upper Body
Superset:
Behind the Neck Press 4 sets of 8-12 reps (no rest)
Chinups with Reverse Grip 4 sets of 8-12 reps (1 minute rest)
Superset:
Incline Bench Press 4 sets of 8-12 reps (no rest)
Dumbbell Pullover 4 sets of 8-12 reps (1 minute rest)
Superset:
One Arm Dumbbell Row 4 sets of 8-12 reps (no rest)
Bent Over Lateral Raise 4 sets of 8-12 reps (1 minute rest)
Superset:
Barbell Curl 4 sets of 8-12 reps (no rest)
Triceps Dips 4 sets of 8-12 reps (1 minute rest)
Superset:
Reverse Barbell Curl 4 sets of 8-12 reps (no rest)
Wrist Curl 4 sets of 8-12 reps (1 minute rest)
Notes:
1) I was thanking Dave on this one as soon as I was done and looked at the mirror. I had a massive pump Everywhere!!!!!!!! Awesome Routine!
2) It took me 60 minutes to finish.
3) Even though it looks like the arms are receiving less stimulation, they really aren't. Biceps are being hammered on the Chinups, Rows, and Reverse BB Curls. Triceps are being hammered on the Presses and Pullovers.
Sunday: Abs and Cardio
Repeat Thursday
NOTES ON THE ROUTINE ABOVE:
1) Week 5 do 12 reps, Week 6, add weight and do 10 reps, Weeks 7 and 8 shoot for 8 reps.
2) Note that the Friday and Saturday routine include supersets. Why do they if this is a growth phase? Here is where the program is customized. For those that want to lose fat I included these two days with supersets in order to keep the fat burning going. Also note that even though this is a growth phase, I kept the reps pretty high.
3) For those of you that want to BULK UP, do the following:
a) Week reps, Week 6: 8 reps, Week 7: 6 Reps, Week 8: 4 reps.
b) Also, perform the same Leg routine from Monday on Thursday.
c) For Saturday reduce the number of sets to 3 and make everything a modified superset resting 90 seconds in between sets.
d) In addition, Invert the diet. Do high calories during the weekdays and lower during the weekends. Adjust caloric intake and portions to fit your metabolism. Concentrate on getting strong in this phase. Add a 7th meal if necessary.
BONUS: DIET
As far as diet, decrease your food intake a bit in order to compensate forthe decreased activity.
Meals 1, 3, & 5
Protein shake consisting of:
1-1/2 scoops of whey protein
12 oz of skim milk
1 banana
1/2 tablespoon of Spectrum flax seed oil
Note: I changed my Barleans Flaxseed Oil to Spectrum as the health food store owner told me that Barleans was not refrigerating the Oil while it was being delivered. Spectrum refrigerates on delivery.
Meals 2, 4, & 6
Chicken sandwich consisting of
2 whole wheat slices of bread
lettuce/tomato
8 ounces of chicken
Beverages: Plenty of water (1-2 gallons a day)
Saturday and Sunday Diet:
More of the same but slightly larger protein intake and carb intake to shock the metabolism. That way the body keeps responding to the diet. Same diet described above with the following additions:
Meals 1, 3, & 5
Same as above plus an extra 1/2 scoop of protein to the shakes and 1 light all natural yogurt that contained 0 grams of fat, 10 grams of protein and 22 grams of carbs.
Meals 2, 4, & 6
Same as above plus fruit salad consisting of fresh bananas, mango and pineapples. Also added an extra 2 ounces of chicken to the sandwich.
Supplements:
Creatine: 10 grams after weight training workout and 5 after cardio.
Multiple Vitamin and Mineral Formula.
200mcgs of Chromium Picolinate after the workout (weights or cardio)
1000grams of vitamin C after the workout.
Take Care and Train Hard!
