The Ideal Weight For A Male 5 Ft 11 In 2 Hardcore Workout Routines to Build Muscle and Get Ripped

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2 Hardcore Workout Routines to Build Muscle and Get Ripped

At the time I am writing this, the movie Disposable is about to hit our cinemas. This is the ultimate action flick with an amazing cast of action heroes past and present making an appearance. As you can imagine, all the stars got in great shape for the film and I’m sure they will all inspire men and women of all ages to hit the gym even harder or start working out. I know I will.

If you’ve seen the movie and want to get in shape like some of the stars, the following steps will help. The intensity of each workout is important here, with plenty of interval training mixed with heavy resistance training done in a circuit fashion. This type of exercise not only for building muscles but also for burning body fat.

Monday – short circuit

1) 10 minutes on rowing machines

2) 40kg pull rope (rope attached to a weighted sled) followed by a 20m bear crawl – complete as many laps as you can in 10 minutes. If you don’t have a proper rope, do 20 weighted triceps rope pull-ups and switch hand positions after 10 reps and then 10 burpees

3) Return to rower for another 10 minutes

Tuesday – Pushing Supersets

1) Five minutes on the rower to warm up

2) Three pull-ups, five push-ups, seven squats. Do this for 5 minutes and complete as many sets as possible.

3) Snatch Grip Deadlift – 4 sets of 5 reps. Increase the weight by 5 kg in each set

4) Triset 1 – Incline DB Press, Standing Military Press, Tricep Skull Crushers – 4 rounds with 90 seconds rest between each set.

5) Triset 2 – Close Grip Presses, Lateral Raises, Triceps Extensions – Again 4 sets of 10 with 90 seconds rest between sets.

6) Abdominal roll – 5×10.

Wednesday – rest

Thursday – Pulling supersets

1) Warm up – row for 5 minutes

2) 3 pull-ups, 5 presses, 7 squats with your own weight. As before, do as many laps as you can in 5 minutes.

3) Bulgarian Dumbbell Split Squats – 3 sets of five on each leg – increase the weight by 5kg each set.

4) Superset of one 10m rope climb (without legs), 10 barbell shrugs and 10 elbows on the bar – 4 sets of 10 reps with 90 second rest between sets. If you don’t have a rope handy, I would flip body rows with a straight body and an underhand grip.

5) Superset of 10 pull-ups, 10 incline front raises and 10 hammer curls (4 x 10 reps with 90 seconds rest.

6) Hanging knee raises (five sets of 10).

Friday – intervals

Warm up with two 50m sprints

Cardio complex – Suicide run (run 10m, then run back, 20m then run back, 30m then run back, 40m then run back, 50m then run back). Make it 5 rounds. Rest time should be half the time it takes to complete each round

Farmer’s walk 80 meters with kettlebell, followed by 80m single arm overhead kettlebell (switching arms to 40m), 80m tire braking (SUV or small truck).

If you work out at the gym and don’t have the equipment listed here, try these exercises.

Get on the treadmill and warm up for 5 minutes of jogging, then 6 intervals of 300 meters as fast as you can, then walk for half the time and repeat for 5 rounds. Cool down by jogging lightly for 5 minutes

40 Dumbbell Walking Lunges (20 on each leg) – Use as much weight as possible.

30 squats with one hand holding a barbell at shoulder height. Switch arms for 15 reps. Go as hard as you can. Finish with 60 squat thrusts

Saturday – rest

Sunday – rest

So you don’t have it easy. However, it is these types of muscle building and fat loss workout routines that can give you the body of a top movie star. They are not for everyone and to hit the gym and work at such an intensity requires a huge amount of focus and motivation. I would use this type of workout when you need to get in top shape for an event, vacation, or something similar. Having a clear goal and deadline is probably the best way to ensure that you are motivated enough to do the work and reach your goal.

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