Get ripped Training program

Ok now every guy I know of wants to be desired by women. Usually the way to do this is to have the body everybody stares at, and they don't know why they can't stop staring at the person. The way to achieve this phisique is through the right training and the right eating (yeah I know everybody knows that.) .But what everybody doesn't know is that your meal plan should be the same as your training program. Example1 : when you want to gain muscle, you will go on a bulk diet. The way to do this is to eat more carbs (clean carb) in the morning and throughout the day. You will also go on a bulk training program. Which means less reps and more sets. Example 2 : If you want to get ripped and lean. You will go on a fat-shredding diet, and also go on a cutting training program. Just remember that you can't get ripped and cut if there is no muscle to get ripped and cut from. Therefore you should always have to bulk first and then get cut. 

Now for the good part. I already gave you the "get ripped meal plan" so here is the other peace of the puzzle, the "the get ripped training program".


3 Times a week

1. Arm curls  :   3 X 15 (1set Hammer curls, 1set concentrated curls, 1set hammer and concentrated curls.)
2. Tricep kickbacks : 3 X 15
3.Lateral side raises : 3 X 21
4.Front raises : 3 X 21
5. Incline dumbell press : 3 X 15
6.Dumbell press : 3 X 10
7.Inverted rows : 4 X 8
8. Hanging leg raises : 4 X 8

2 Times a week 

1. Squats/Leg extensions (Superset) (4 X 30 each )
2.Strait leg deadlifts/Leg curls (Superset)( 4 X 30 each)
3.Calve raises (3 X 21 ) ( 1 set toes pointing outside, 1set toes pointing forward,1set toes pointing inward)
4.Weighted knee raises (3 X 15) each side
5. Lunges (3 X 15)