LL Cool J is one of the most athletic and toned rappers around, and knocking on 40, he is proof that dedication to a good workout plan can keep you in shape into your middle age. LL Cool J stands for “Ladies Love Cool James” and he certainly ensures that he keeps the ladies interested by sticking to his workouts. LL Cool J has co-written “The Platinum Workout” with his personal trainer, Dave “Scooter” Honig.

LL Cool J’s routine focusses on chest and arms to get the toned and ripped look, without looking too bulky. His routines are very much old-school orientated with bench presses and bicep curls, with a lot of intensive interval training added to rip muscle and burn fat. The key to getting a ripped body like LL Cool J is to ensure that you are burning fat and building muscle, and for this both compound weight training and intense cardio sessions are required.

What does LL Cool J do in his workouts?

LL Cool J uses a combination of free weight exercises, plyometrics, boxing workouts, callisthenics and endurance training. This approach to fitness training has been shown to give good results for many years now. Many professional fighters and athletes use this combination of fitness methods to build muscle, burn fat, and to improve physical fitness.

The method used is different from a normal weight training session. LL Cool J has developed a circuit training routine for his fitness. The advantages of this routine are that it allows for a quicker workout, and also keeps the heart rate up in the fat burning zone, while also giving enough stimulus to promote muscle growth. Each circuit is done without resting between stations (exercises). At the end of the circuit, 60 seconds rest is taken, and then the circuit is repeated, and then next circuit is done. The routine actually consists of three mini circuits, two for the chest, and one for the biceps, with each chest circuit being done twice, and the biceps circuit being done three times. In total, the workout is 7 circuits, and 20 sets of exercises. The whole workout should take about 45 minutes. You need to be reasonably fit to complete the whole circuit, so halving the number of sets to start with may be a good idea.

LL Cool J Circuit Training

Chest Circuit 1:

• Barbell Bench Press - 12 reps
• Explosive press-ups - 10 reps
• Skipping - 1 minute of skipping
  
  • Rest for 60 seconds, then repeat once before moving on to the next circuit.
    

Chest Circuit 2:

• Barbell bench press - 12 reps
• Cable crossover - 10 reps
• Hanging running man - 10 reps
• Treamill run - 1 minute on an incline, with heart rate in fat burning zone.
  • Rest for 60 seconds, then repeat once before moving on to the next circuit.

Biceps Circuit:

• Standing barbell curl - 6 reps
• Preacher curl - 15 reps
• Mountain climber - 1 minute
  • Rest for 60 seconds, then repeat twice.

That’s it. Simple, but intensive. If you want to look like LL Cool J, and have the ladies love you too, then do this routine three times a week, and within a month you will start looking more athletic and ripped.

LL COOL J’S PLATINUM BODY - By LL Cool, Dave Honig, Jeff O’Connell

Buy from USA
Buy from UK