The Ultimate Ripped Body Strength Training Routine

by Andrew Cheyne
(toronto)

Day 1: Chest, Shoulders and Triceps
Flat Bench Press 3 x 8-10
Shoulder Press 3 x 8-10
Skull Crushers 3 x 8-10
Followed by 2-3 super set of
Close Grip Bench Press
Upright Rows
Tricep Extensions (if needed)

Day 2 Legs and Core
Squats 3 x 8-10
Front Squats 3 x 8-10
Deadlifts 3 x 8-10
Your legs should be pretty done after this one, so this is the time you can do some actual core work. Crunches, leglifts perhaps some plank movements but don't worry if you are to tired, Squats and Deadlift day is a killer.

Day 3 Off

Day 4 - Back and Biceps
Wide Grip Pullups 3 x 8-10 (if you can't do these do close grip)
21's 3 x 8-10
Close Grip Rows 3 x 8-10
Followed by 2-3 super sets of
Wide Grip Rows
Lateral Pulldowns

Day 5 - Interval Work
This day really is key, you need to do some interval training. I suggest the following intervals (try to stay away from the back because it is going to be very tired)
Dips (30 sec)
Close Grip Chin Ups (30 sec)
Push Ups (30 sec)
Floor Mountain Climbers (30 sec)
Jumping Jacks (30 sec)
Recovery and Repeat