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RIPPED UP GET YOUR MUSCLES TONED THE ROUTINE This is a 6 week routine that you will be following. What you will be doing, is to getting your muscles ready to lift weights. The first week is about working each part of your muscles, so that they are used to the range of motion and lifting technique that you will be using. Once you have gotten your muscles ready to start working, it is time to start week 2 and this is where it starts to get interesting. This routine is about getting your muscles to move through the entire range of motion. There should be no stopping short in either direction. Keep your muscles moving in the plane that works them. Find this plane, keep your muscles tensioned and push out your reps. Focus on this range of motion and do not get distracted by anything. The intensity will increase in the last 2 weeks, so it is important to push through your workouts and to keep yourself focused on your goals and what you want to achieve. Remember it is you that is doing the work and nobody else. WHAT DO YOU NEED? The only thing that you will need is your desire to want to change how you look and how hard you are prepared to work to get there. You need to stay focused throughout this routine and remember that nothing worth having is come by easily. We all have to work to get the results we want and when we do, we appreciate them more. LISTEN TO YOUR BODY Remember, your mind will always try to protect your body. That does not necessarily mean that your body is in harm s way. It is human instincts to stop doing something when it starts getting difficult. When the weight starts to become heavy, your mind will tell you to put it down. Push through. Listen to your body. As long as you have access to a gym, the determination to want to change, then you will succeed with this routine. If you find that there is not a machine available in the gym that is mentioned in the routine, then find an alternative method to exercise the muscle in the range of motion the equipment will work it. The main problem people face in life is adversity. It is how you overcome such adversities that will determine the outcome and the results you will achieve thereafter.
RIPPED UP GET YOUR MUSCLES TONED TIME UNDER TENSION With this routine it is not just about pressing the weight in any direction. It is about working the muscle through the whole range of motion and time under tension. You want to keep your muscles tense and working for a set amount of time. Power lifting is a completely different technique, which does not require the muscles to be under tension for any length of time. Power lifting is about explosive lifts. Get the weight lifted as heavy and as quickly as possible. This routine is about keeping the muscles moving strictly and correctly. There is no need to hurry your set. Focus on the muscles when they are moving through the range and keep them working till the end. By doing this, you are ensuring your muscles are working correctly and recruiting the maximum amount of growth receptors possible. REMEMBER YOU ARE THE COMPETITION You need to remember that you are the one that is doing the work. You are the one putting in all the effort. After all it is your body that you are working towards and nobody else s. Set yourself a realistic and achievable goal. Be honest with yourself and look at the body you would like to have, then think honestly if that body is achievable or not in the time frame set out in this routine. WATCH THE INCREASE Don t be concerned about the increase in the workload from week 2 onwards. This is part of the routine and designed to maximum the growth receptors and hormones to their maximum. Once your muscles have gotten used to the kind of movements they are going to do, it is time to step up the intensity by applying more force. If it is not, then look at what else you would like to look like. Most people set themselves up for disappointment by setting unrealistic goals for themselves. Training and working out is a long game and by no means a quick fix. Hard work, determination and realistic goals are what drives people and generates the best results. Don t look at other people in the gym and dissuade yourself from sticking to the program. Do you best and only your best. Nothing else should matter to you. It is you that is working to achieve your body, so you should be the one to compete against.
M O N T H L Y V I E W WK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Chest & Cardio Legs & Abs Arms Shoulders & Calves Back, Core & Cardio Chest, Legs, Arms & Shoulders 2 Chest & Cardio Legs & Abs Arms Shoulders & Calves Back, Core & Cardio Chest, Legs, Arms & Shoulders 3 Chest & Cardio Legs & Abs Arms Shoulders & Calves Back, Core & Cardio Chest, Legs, Arms & Shoulders 4 Chest, Legs, Arms & Shoulders Back, Core & Cardio Shoulders & Calves Chest & Cardio Legs & Abs Arms 5 Chest, Legs, Arms & Shoulders Back, Core & Cardio Shoulders & Calves Chest & Cardio Legs & Abs Arms 6 Chest, Legs, Arms & Shoulders Back, Core & Cardio Shoulders & Calves Chest & Cardio Legs & Abs Arms
WEEKLY VIEW WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions REPS: 3 Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Cross Trainer (RPE 4) CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell
WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Bicycle (RPE 4) CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell
WEEK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Cross Trainer (RPE 4) CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell
WEEK 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Bicycle (RPE 4) (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs
WEEK 5 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Bicycle (RPE 4) (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs
WEEK 6 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 CHEST, LEGS, ARMS, (Warmup 15min Cross Trainer (RPE-5) Flat Bench Barbell Barbell Bicep Curl Standing Shoulder Dumbbell BACK (Warmup Pull-up To Failure) Lateral Pull Downs Reverse Grip Lat Pull Downs Dead Lifts Seated Row Back Extensions CORE Plank REPS: 30 seconds 25 mins of Bicycle (RPE 4) (Warmup Dumbbell Shoulder Reps 30) Dumbbell Dumbbell Front Dumbbell Reverse Flyes Dumbbell Lateral CALVES Smith Machine Calf Donkey Calf CHEST (Warmup flat bench dumbbell press 40 reps) Flat Bench Dumbbell Incline Bench Dumbbell Incline Flyes Overhead Chest Extensions Decline Dumbbell Bench 25mins of Rower HIIT training (30 sec sprint, 1 min slow repeat) LEGS (Warmup barbell squat 30 reps) Leg Machine Leg Extension Stiff Leg Deadlift Hamstring ABS Crunches REPS: 30 Sit ups ARMS (Warmup Barbell Bicep Curl 30 REPS) Alternating Dumbbell Incline Dumbbell Over Hand Grip (Warmup Tricep Push Down 30 reps) Tricep Push Down Rope Pull Downs
RECORD KEEPING SHEET Example (Clear and print for use) DATE DAY WEEK 05.05.15 Wednesday 2 SESSION TIME START TIME END Afternoon 15:15 16:30 EXERCISE Weight kg SET 1 SET 2 SET 3 SET 4 REPS Weight kg REPS Weight kg REPS Weight kg Alternating Dumbbell 10 12 12 12 13 23 14 13 REPS ARMS s 20 10 20 12 20 12 25 12
RIPPED UP GET YOUR MUSCLES TONED COMPLETING THE ROUTINE You can do this routine again once you completed it, but you need to change your sets around and your days. You will also find that your body will get used to this routine and it will also know what it is supposed to do on given days. Best to change the routine out for something else or alter this routine quite dramatically. The trick is to not become complacent and get used to a routine because you are getting stronger with it. This is where a weight loss/gain plateau will start to form, and you will then need to train harder to break out of it. We hoped you enjoyed this routine and that you had fun training yourself and pushing your limits like never before. KEEP IN TOUCH We would love to know how you got on with this routine so please keep in touch with us and let us know how you did, or how we can improve on our service. REMEMBER TO EAT While training and exercising is what you need to do in order to build the muscles you want, eating will always have a higher place. Without the correct diet, your hard work in the gym will not pay off. There is no point in working hard in the gym and not giving your muscles the correct foods to help them recover Living4gym www.liveforgym.com info@liveforgym.com