Start Plan (PRO)

Become a PRO Member

Get Ripped Quick Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Start Plan (PRO)

Become a PRO Member

Get Ripped Quick Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Get Ripped Quick Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Day 1
Day 2
Day 3
Day 4

Get Ripped Quick Chest & Triceps Workout

Print this workout
Print entire plan

Notes for Week 1, Day 1

The weeks in the Get Ripped Workout will facilitate to you having that toned body in the shortest amount of time. All the weeks stay in the 12-15 reps range to keep your hear rate high and to provide an optimal get ripped workout. In Week #3, you will see how the sets increase to 3. By this time in the workout, you should be ready to increase your sets to the recommended amount.

Week #2 should be your assessment point to see if you are ready to increase the sets. If you feel ready to increase your sets to 3, then continue with the scheduled workout. If not, then try complete Week #2 for the rest of the workout with a goal being to accomplish Week #3.

Supersets are incorporated to give your body an intense cardio workout to go along with the weight training exercises. If you consider yourself advanced, you can increase more supersets or decrease rest times. Beginners, you should properly assess yourself and see if more or less rest is needed.

Make sure your form is perfect and you are giving your body plenty of days to recover. If you do not rest your muscles properly, your results could suffer. Recovery is crucial! Try to complete the exercises in the shortest time possible and keep track of your progress. Do all of these exercises/tips and you will be on your way to getting ripped quick!

Exercise.com PRO Membership Includes

Online Workout Tracking

Step-By-Step Video Tutorials

Advanced Workout Stats

Join Today!

Exercise	Sets	Distance	Weight	Rest
Bench Press Chest / Beginner	Bench Press 3 sets, 12 reps, 01:00 rest	3	12	--	01:00
Incline Bench Press Chest / Beginner	Incline Bench Press 3 sets, 12 reps	3	12	--	--:--
Incline Dumbbell Fly Chest / Beginner	Incline Dumbbell Fly 3 sets, 12 reps, 01:00 rest	3	12	--	01:00
-- --	Tricep Pushdown 3 sets, 12 reps	3	12	--	--:--
-- --	Dumbbell Kickback 3 sets, 12 reps, 01:00 rest	3	12	--	01:00
-- --	One-Arm Overhead Tricep Extension 3 sets, 12 reps, 01:00 rest	3	12	--	01:00

normal
superset
alternate
circuit

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Who wouldn't love to get ripped quickly? With the Get Ripped Quick workout you will gain lots of lean muscles, six pack abs, lose a good deal of body fat. All in just four workouts a week! See Results Fast!Followed correctly, this plan will allow you to lose weight, get ripped, improve cardiovas... more

Who wouldn't love to get ripped quickly? With the Get Ripped Quick workout you will gain lots of lean muscles, six pack abs, lose a good deal of body fat. All in just four workouts a week!

See Results Fast!

Followed correctly, this plan will allow you to lose weight, get ripped, improve cardiovascular endurance and gain strength. Do this plan for thirty days and you will see noticeable results. Over the course of the week you will get full body workout that target all of your major muscle groups all while giving you plenty of days off to let your muscles recover and prevent injury.

The four workouts include: chest and triceps, back and biceps, shoulders and abs, and obliques and legs.

Escape Boredom

With this workout you will use a variety of equipment so you will never get bored. Kettle bells, E-Z curl bars, and Roman Chair are just some of the ones you will be using. For your convenience you can print out your workouts and take them with you to the gym.

Adaptable for Different Fitness Levels

While Get Ripped Quick is targeted at intermediate fitness levels, it can be adapted for virtually anyone. If you are just giving up your membership to the Couch Potato Club, you can start out by taking longer rest periods between exercises.

If you are already pretty fit and need to tone up and lose some fat, this will also work for you. Add a few more supersets and tack on some additional cardio on your days off to up the intensity.

Record Your Progress

One thing to remember when losing weight through weight training is to keep records of your measurements and body fat percentage in addition to your weight. You will be gaining muscle while losing fat so the numbers on the scale might not change a whole lot, but the tape measure will show you that you really are losing inches.

More Muscle, Less Fat

A pound of fat takes up a whole lot more space than a pound of lean muscle, you will notice that your clothes have more room in them once you start losing fat.

And since your body must use 35 calories to maintain each pound of muscle, versus the two calories it burns to hold on to the fat, your aim is to have a whole lot more muscle than fat so that you are always burning calories, even when you are resting.

Follow a Low Carb Diet

In order to get muscles and lose fat you will need to do the workouts according to the directions and make sure you eat a balanced low-carb diet that is also low in sugar but has plenty of protein and healthy fats to help build your muscle.

Lowering your carb and sugar intake will force your body to use up its stored fat as energy. Protein and good fats will keep you feeling full longer and give you the energy you need to complete the workouts as well as the ins and outs of your daily life.

Start Feeling Your Best Today!

Imagine how much better you could look and feel just thirty days from now! Get started on Get Ripped Quick and begin your journey to a stronger, fitter, healthier person today!