To get a ripped body in the shortest amount of time possible, you’ll want to make sure and maximize all aspects of fitness at the same time. This includes not just weight training workouts and cardio workouts, but also diet plan, stretching and posture improvement training, muscle imbalance corrections and let’s not forget, mental training.
Assuming you’re taking the well-rounded approach to fitness and addressing the other needs simultaneously, today’s article will focus on the perfect weight training workout that will offer the quickest path to a ripped body (given all other factors are addressed).
For this advanced weight training workout, you’ll simply need a pair of heavy dumbbells or kettlebells, your body weight and a small amount of space. After a five minute warm-up that includes dynamic stretching, go ahead and give this highly effective workout a shot.
Get a Ripped Body – Weight Training Workout:
Complete the following exercises for six sets of six repetitions, resting just forty-five seconds in between sets:
A. Full get-ups – really focus on keeping the kettlebell (or dumbbell) straight above the shoulder; imagine you’re holding a glass of water and your goal is to not spill a single drop of water throughout either phase of this advanced movement. Finish all reps for one side and then immediately complete reps for other side, then rest forty-five seconds, and repeat five times.
B. Farmer’s step-ups – grab a heavy dumbbell or kettlebell in each hand and instead of walking (farmer’s walk), step up and onto at least a 12″ platform, step down and repeat. Note, this exercise should be done to failure (e.g. go for as many seconds as possible before setting the weights down, then rest forty-five seconds and repeat five times). Be sure to alternate the lead foot with each repetition.
C. One arm overhead side lunges – keeping your dumbbell or kettlebell straight overhead and directly above your shoulder, lunge laterally with same foot, making sure to get as deep as possible. Watch that you’re not bending the elbow and lowering your extended arm during this lunge. Repeat all six reps for one side, switch immediately to other side, rest forty-five seconds and repeat five times.
D. Dumbbell push-up into one arm row combination – perform a strict push-up with your hands grasping a heavy pair of dumbbells. At the top of the push-up, contract your abdominal and lower back muscles hard as you form a tripod between both feet and your left arm, hereby preparing your body for the upcoming balance shift. Perform a one arm row with the right arm and resist the urge to tilt your back. Lower the dumbbell slowly to the ground, perform another push-up and then alternate rowing arm to left side. This is one repetition. Complete all six reps, rest forty-five seconds and repeat for a total of six sets.
This surely isn’t the standard weight training routine you’d see most gym goers using. Then again, most avid trainees at the gym have less than impressive physiques. This advanced workout utilizes exercises that recruit a maximum amount of muscle fibers, which allows you to perform a large amount of work in a shorter period of time.
Additionally, all exercises are exceptional at working the abdominals and lower back, but in a way that is more functional to everyday activity (unlike crunches and other generic ab training movements). By going heavy, using total body movements and using brief rest periods, this weight training workout quickly becomes very metabolic, allowing you to target stubborn fat stores as well.
In the end, a more strategic workout plan like this allows you to get a ripped body in less time, assuming all other elements are in place. Train smarter and harder to set yourself apart and build an exceptional body.