LL Cool J – How to Get Ripped like the Rapper

LL Cool J performing in stageLL 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 focuses 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
  • Treadmill 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 loving 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
LL COOL J’S PLATINUM BODY By LL Cool, Dave Honig, Jeff O’Connell – Amazon.com
LL COOL J’S PLATINUM BODY By LL Cool, Dave Honig, Jeff O’Connell – Amazon.co.uk

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  9 comments for “LL Cool J – How to Get Ripped like the Rapper

  1. Dorie Harris
    April 11, 2009 at 7:26 pm

    Seems hard but its like he said you have to put out something to get something.

  2. bull
    June 17, 2009 at 4:45 am

    you cant just do chest and biceps and expect to look like LL Cool J…
    and if you did you would look stupid and it would take you years to look any good.

  3. Abdullah Aqili
    July 27, 2009 at 9:27 pm

    I use LL COOL J book and I lost 55 pounds so far in 2 months and I feel so good .

    thanks LL

  4. wes
    August 9, 2010 at 4:59 am

    What is the Hanging running man ?
    and how is it done?

  5. MotleyHealth
    August 9, 2010 at 8:17 am

    Basically just support yourself on some parallel bars with arm straight, like you would when doing dips. Then move your legs in a circular running motion. There is a demo in this video – at 1.30 mins in you will see some hanging running mans.

    This video has a bunch of other good bodyweight workouts. I assume from the title Fizzycal had his bike stolen.

    Here are all the exercises done in the video and the muscles that they work:

    Rack Jumps – Legs
    One Arm Rack Press – Chest, triceps, shoulders and core
    Batfink Back Rows – Back, biceps and core
    One Arm Inverted Rows – Back, biceps and core
    Rack Crunch – Abs
    Swinging Running Man – Abs and obliques
    Swing ‘N’ Raise – Abs and obliques
    Elevated Inverted Rows – Back, biceps and core
    Headaches – Shoulders and triceps
    Elevated Push Up – Chest and triceps
    Rack Press – Chest, triceps, shoulders and core
    Pistol Dipped – Triceps, legs and core
    Bulgarian Split Squat – Legs and glutes
    Hyperextensions – Lower back and hamstrings
    Hanging Running Man – Abs
    Donkey Dips – Triceps and abs
    Inverted Rows – Back, biceps and core

  6. craig
    March 1, 2011 at 2:32 pm

    it seems hard yes…i was in the gym for about two weeks,chest and arms are very easy…just the abs?

  7. Anteron
    March 12, 2011 at 4:43 pm

    What kind of foods where you taking in to lose 55 pounds in 2 month’s? Did you do any whole grains? Or did you just stick with proteins,fruits,vegetables?

  8. th3-Time-luky86 psn
    May 5, 2011 at 12:12 am

    well first off they are some good exercises plus supersets are great to added to any weight training program.But be real just because ll cool j does this does not mean you will get the same results each person is not the same fact plus there are no easy magic tricks to get ripped it takes well over a year for great results for most people plus heavy lifting and of course the pain the lovely pain lol yeah so no matter how much you read online dont fool yourself but like im doing now im feeding of it finding a workout to for next month as iv been training for 7months iv learned that mixing up workouts gives great results with proper diet of course so i will say this think of yourself not someone elses body just feed of workout plans and 100% added supersets for a full month are too in your year remember online can help but only you can make it happen peace excuse my grammer lol

  9. ll lame j
    April 24, 2012 at 6:37 pm

    His routine outlined in the book is written by fitness magazine writers. It’s a carbon copy of Muscle and Fitness magazine articles. So much non-sense. Its based on very little, if any, actual real-life experience.

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