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50 push ups. 2 sets of 25. -------------> TRICEPS & BICEPS

30 sit-ups. 2 sets of 15.-------------> ABS

30 crunches. 2 sets of 15-------------> ABS

50 squats. 2 sets of 25.-------------> CALFS & THIGHS

30 lunges. 15 on each leg.-------------> CALFS & THIGHS

20 leg raises, 30 seconds each. -------------> CALFS & THIGHS

10 planks, 30 seconds each.-------------> ALL AROUND WORKOUT.

This should take about 4-6 weeks to get ripped (huge thighs, calfs, biceps, triceps, pecks, and abs) once ripped continue this everyday, it will keep you fit, and it will only get easier. Also, keep a healthy diet, lots of protein=lots of muscle. If you have another physical activity that takes place on certain days, don't do this workout on those days, you've already gotten your workout, you don't need to over tire yourself. Anyways, this worked for me and I'm 13 and about 5'8, it took about 5 weeks. You know, I got pecks, 8 pack, huge legs and huge arms, it was really worth it. But once you're ripped, don't stop cause it'll just go back to being all floppy and not so buff looking.

P.S. DO NOT USE WEIGHTS. I got this workout routine from my football coach, he's quite fit himself, but he said do not use weights because they cause a large strain on your back, and we, are still at a growing age, so until we've stopped growing, which stops at around 20 (ask your doctor for more details) it would possibly do long term damage to your major growth plats on your back because of all the strain.

To all the above, you have to take at least a full 24 hours of rest to the muscles so they can build back up, since what you are doing is breaking down the muscle.

To all the above, its bullshlt. It will take way more than 4-6 weeks to get "Ripped" Get a gym membership, get a sustainable program like Jason Blaha 5x5 routine, Keep at it. Consistency is key. You will see results, just dont fool yourself hoping for a miracle.

-Ranje

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9y ago

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