6 week get ripped workout plan
Workout program is designed regardless what shape you are in ,your age etc or how many diet
plan you have tried without success.
This 6 week shredded program will help you to transform your body and become leaner and stronger.
This program will help you to transform your metabolism from fat storage to bat burning so you can stimulating muscle tissues.
What to do during 6 week workout program
The 6 week split program is consist on complete workout such as super set,drop set, gian set,extended set and nutrition plan for veg and veg people and supplement recommendation
to perform well.
In workout, you will do cardio and weight training for 6 weeks.If you are thinking that only cardio will help to lose fat then answer is, you should do weight training as well because
weight training is not only to build muscles its play very important role to burn fat.
In this program , with fat loss you will build muscles as well.
you will do 4 days weight training in which 2 days cardio and abs and a 1 day recovery .
|Wednesday||Cardio / ABS|
|Saturday||Cardio / ABS|
What is Fat Burning Zone ?
Normal Heart Rate is 70b/m but in this program your heart beats will be in between 140 – 170 b/m which is called fat burning zone .
In Weight training you will do lots of super set, drop set,giant set, extended set where your body burns more calories then regular set.
Nutrition plays very important role to achieve any kind of fitness goal .If your nutrition is bad that means you are unfit,typically people eat 3 big meals a day which is not pretty helpful to achieve
your fitness goal.In 6 week shredded program,instead of 3 big meals you have to consume 5-6 Small meals throughout the day, you have to eat in every 3 hours to speed up the metabolism , so that your body burns calories continuously.
In 6 week nutrition program , you have to high protein and low carbs on workout days.
|Workout Days||High Pro/LOW CARBS|
|Protein||200g and carbs : 120g|
|Recovery Day||Recovery Day|
How much water should we drink during a workout?
Make sure you drink 4 liters of water a day because your body burns 2 – 2.5 liters of water everydays such as breathing,talking,sweating,eye blinking, but peoples who workout , their body burns 3-3.5 liter of water so it means you have to drink
4-5 liters of water so stay hydrate.
Are supplements necessary for bodybuilding?
Supplements are very important in our diet because you don’t get all the macro nutrients and micro nutrients from the diet.
Macro nutrients are protein , carbs ,fat, vitamins and minerals.
In this program three supplements are recommended such as whey protein ,multivitamins and pre workout supplement.
Whey protein is based on milk protein which is best supplement to build muscles, its really effective if you take it right after your workout because you have to re build your muscle tissues recover your muscles after the intense training
that why whey protein should be part of your diet.Its a fast digesting protein after your intense training, its prepare your muscles rebuild your muscles which is very important no other protein is effective after the exercise.
Egg whites are the medium digestive protein , but you need fast digestive protein so that way your muscle will recover faster . Nothing is faster then whey. Bodybuilders, athletes, fitness models and people who have active style they need more protein then.
Vitamins and minerals are the micro nutrients, your body needs vitamins and minerals daily.
Its doesn’t matter whether you are male or female , young or old or average person. You should get multi vitamins supplement in your diet because in our daily diet we don’t get all vitamins and minerals.
Pre workout supplement taking pre workout supplements is important or not it depends upon your diet. If your diet has lots of carbs then you don’t really need it but in 6 week shredded program you have to take pre workout supplement reason is your diet and nutrition is low carbs, so in low carb diet and nutrition means your energy level will drop in the gym average non active people.
Week 1 Day 1
In week one day 1, we are going to train shoulders,triceps and upper abs workout.
Super Sets Exercise 1
In Shoulders has three muscles first is anterior delts, lateral and posterior, these three muscles are build by super giants and giant sets then we will be training triceps .Triceps also has three muscles like head triceps , lateral triceps and medial triceps.
Exercise super 1 is dumbbell shoulder presses and rear delts cable fly.
First of all we will dumbbell presses for the anterior delts and lateral. it is combined exercise .Primary and secondary , after that we will train the rear delts in our superset.
|Rear Delt Cable Fly||10-15|
Giant Set Exercise 2
In Giant Exercise three exercise that we do first dumbbell side rise for side shoulder ,lateral shoulder an then second exercise cable front raise and third exercise is for rear delts.
- Dumbbell Side Raise
- Cable Front Raise
- Single Hand Cable Fly
|Dumbbell Side Raise||10-15|
|Cable Front Raise||10-15|
|Single Hand Cable Fly||2-3|
Super Set Exercise 3
In this exercise we workout on dumbbell skull crusher and triceps pushdown, triceps has three heads like long head,lateral and medial.
- Dumbbell skull crusher
- Triceps Push Down
|Dumbbell skull crusher||10-15|
|Triceps Push Down|
Super Set Exercise 4
Superset exercise four that is overhead rope extension and we will also be doing dumbbell kickback, so overhead rope extension which is for long head of triceps.Required a rope and handle should be below the waist, your thumb should be upward.
- Rope Overhead Ext
- Dumbbell Kickback
|Rope Overhead Ext||10-15|
Giant Set Exercise 5
This is giant exercise in which we will be doing three exercise in it back to back. First of all, rope extension on a bench then close hand push ups or diamond push ups and then finally triceps dips on bench.
- Rope Ext. On Bench
- Diamond Pushups
- Bench Dips
|Rope Ext. On Bench||10-15|