15 Weeks to Ripped Workout - Men's Fitness Magazine

Day 6 Back and tricepsMorning workout: supersets. Do 1A, rest for 2 minutes, do 1B, rest for 2 minutes, then repeat.Single dumbbell row1A Sets 5 Reps 5 Tempo 4110(Bring weight to a dead stop by resting on floor for one second between eachrep.) With one hand and one knee flat on a bench, hold a dumbbell in yourfree hand with your arm fully extended. Row the weight up to your side,leading with your elbow.1BLyingtricepsextensionwithEZ-barSets 5 Reps 5Tempo 4010Lie flat on abench holding anEZ-bar directlyabove your head.Keeping yourelbows pointingup, lower the barto your foreheadbefore pressingthe weight backto the start.Afternoon workout: drop sets. Perform 3 sets in succession, reducing the weight each time.1 Widegrippull-downReps 10/10/10Tempo 3010Using a widegrip, pull thebar down tothe top ofyour chest,keeping yourback straightthroughout.Slowly returnto the top.2 SeatedpulleyrowReps 10/10/10Tempo 3011Hold a doublegripattachmentwith your armsfully extended.With a neutralback and bracedcore, pullthe handletowards you.Slowly returnto the start.3StandingoverheadcableFrenchpressReps 10/10/10Tempo 4010Stand with yourback towards thecable machine,holding a doublerope attachmentbehind yourhead. Straightenyour arms toraise it aboveyour head,then returnto the start.4 TricepspushdownReps 10/10/10Tempo 3011Facing the cablemachine, holda double ropeattachment atchest height.Straighten yourarms to pull thehandles to abouthip level, thenreturn to the start.Nutrition tip “There’s nothing better than essential amino acid capsules in stabilisingblood sugar levels and killing any cravings for snacks,” says Mitchell.Day 7Rest before youstart the workoutagain on Day 8.MEN’S FITNESS 61