RIP rousing alert

Train like Rocky or how about closer home? Like Varun Dhawan? The actor who worked hard to get a ripped look in his film ABCD 2 is a fine example of this routine. Those aiming for a physique that is the centre of attention, can work on a ripped lean look with immaculate and patient training that these actors undergo. If your body fat is low with good muscle mass, then muscle tissue will be more visible, making it easy to get a ripped look. Diet, nutrition with increase in protein intake and proper weight and cardio training can make your goal seem closer.

— The writer is master trainer at Zen Sports & Fitness.

Push-ups

• Get into a plank position with hands directly under your shoulders.
• Slowly lower the body until the chest nearly touches the ground, keeping the arms at a 45 degree angle.
• Keep the core engaged throughout the movement. Inhale as you go down and exhale as you push back to the starting position.
• Do 50, 40, 30, 20, 10 repetitions of two sets with a 30 second break between sets.

Barbell Rows

• Start by holding a barbell in a medium pronated grip (palm facing down).
• Keeping the feet shoulder width apart, bend your knees slightly and bring your torso forward until it is almost parallel to the ground.
• Slowly pull the bar to the upper waist and return back until the arms are extended and shoulders are stretched downwards and repeat the movement.
• Do 50, 40, 30, 20, 10 repetitions of two sets with a 30 second break between the sets.

Push Press

• Take the bar out of the rack and position across the front of the shoulders.
• The feet should be shoulder-width apart or slightly wider.
• Dip down at the knees and use that momentum to push the bar upwards with the arms to a fully extended position overhead.
• Lower the bar down to the chest while maintaining neutral arch position throughout the movement.
• Do 50, 40, 30, 20, 10 repetitions of two sets with a 30 second break between the sets.

Barbell squat

• Start with the barbell on the trapezius muscle, chest up and back straight with both the feet parallel, and at shoulder level.
• Slowly lower the body like sitting on the chair so that your upper legs are nearly parallel to the ground.
• Never allow the knees to extend beyond your toes, as you slowly come up to the starting position and repeat the movement.
• Do 50, 40, 30, 20, 10 repetitions of two sets with a 30 second break between the sets.

T I P S

1. For all the exercises, do one set with 30 seconds rest in between and then repeat the second set.
2. Follow the above routine every alternate day (Monday, Wednesday and Friday).
3. Tuesday and Thursdays you can do 20 minutes HIIT (high intensity interval training), 20 minute jogging and two sets of ABS (hanging leg raises. Take an active break on Saturday and Sunday or go for a swim for 45 minutes.