Get Ripped fast - for guys and gals

[panthicunity]

Day 1 - Back & Biceps

Deadlift - 7 * 1 (7 sets 1 rep)

Chain pull down - 5 * 10

Bicep curl - 5 * 10

Concentration curl - 4 * 10

Reverse Bicep curl - 4* 8

Day 2 Chest & Triceps

Flat Bench Press - 5*5

Incline Bench Press - 5*7

French Curls - 4* 10

Tricep pulldowns - 4*10

Day 3 Legs & Abs

Squats - 6* 5

Leg Press - 5 * 10

Leg curls - 4*8

Weighted situps - 5* 12

leg raises - 50 reps total

Day 4

Cardio - 1 hour of kickboxing with heavy bags

Day 5-7 repeat of 1-3

Day 8

Sprints - 100 m * 30

Diet 6-7 meals a day

(will post later the detailed meal plan)

[Guest]

Cool

[GtLoc]

Too much work google static contraction training. I don't really lift but I lost about a 100lbs since last year just by making sure i Get enuff protein everyday and I kinda done this since march ish but not like properly stopped here and there. I'm getting big, seeing my abs, etc. etc.

Also read why we get fat by gary taubes

basically understand grains are bad and high - gi sugars are the main thing. Avoid those, get ur vitamins eat a Idk gyro dinner kinda thing from El Greeko bunch of meat, and greens and go buy some level iv ceramic plates and we can be the new sikh infantry as well armored as the old.

I'll post a thread.