Ripped Muscle Gain Training Plan For Men

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RIPPED MUSCLE GAIN TRAINING PLAN FOR MEN
Training Session 1: Legs, Glutes and Lower Back
Exercise
Sets
Reps
Rest
Note
Forward Lunges
3
10
1 min
Concentrate on balance and coordination.
Back Squats
3
8
1 min
Contract core muscles, especially on the 'push' upwards.
Leg Curls
3
10
1 min
Slow controlled movements.
Leg Extension
3
8
1 min
Slow controlled movements.
Leg Press
3
8
1 min
Last set as heavy as you can; 4-6 reps.
Maximum effort!!
Back Extension
3
10
1 min
Slow controlled movements: Done to ensure that abs and back strength
ratios are correct.
Training Session 2: Chest, Triceps and Shoulders
Exercise
Sets
Reps
Rest
Note
Flat Bench Press with
3
8
1min
Squeeze dumbells together at the top to work the inner pecs.
dumbells
Barbell Bench Press
3
8
1min
3rd set as heavy as possible; 4-6 reps.
Cable Crossovers
3
10
1min
Slow controlled movements both on contraction and relaxation.
Military Press
3
10
1min
Contract Core muscles.
Shoulder Shrugs
3
12
1min
Standing, grasp dumbbell with an overhand grip. Raise shoulders as high
as you can and then lower to full extention.
Rev. Tricep Extensions
3
12
1min
Keep elbows as close together as possible.
Seated Tricep Press
4
8
1min
Sit on a bench with a straight back, feet flat on the floor, and back firmly
against the bench. Grasp one end of a dumbbell with both hands (palms up)
and raise it above your head, locking the elbows. With your elbows held in
place and squared, slowly lower the dumbbell behind your head until you feel
a stretch in your triceps. Press he weight back up, following a slight arc until
the elbows lock and the weight is once again about your head.
Training Session 3: Back, Biceps and Calves
Exercise
Sets
Reps
Rest
Note
Lat Pull Down
3
8
0
Superset.
Barbell Bench Press
3
8
1min
3rd set as heavy as possible; 4-6 reps.
Bent Over Row
3
10
1min
Slow and controlled.
Alternating Dumbell
3
16
1min
8 reps per side.
Curls
Cable Double Bicep
3
8
1min
Slow and controlled.
Curls
Hammer Curls
3
16
1min
8 reps per side.
Bent Leg Toe Press
3
10
1min
Sitting in a leg press machine, keeping your back pressed into the padded
seat, toes on the footplate, knees bent, and allow your heels to drop as far
below your toes as possible. Contract your calves, and then slowly reverse
direction, returning to the start position.
Seated Calf Raises
3
15
1min
Straight, inside, outside.
Please refer to the USN website ( ) for graphics on how these exercises work.

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