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Ripped Up – Gym Routine Live For Gym Copyright © 2017
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Ripped Up – Gym Routine Live For Gym Copyright © 2017
DISCLAIMER
The materials and content contained in this workout plan are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment.
Users of the Ripped Up Routine should not rely exclusively on information provided in this workout plan for their own health needs. All specific medical questions should be presented to your own health care provider.
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Ripped Up – Gym Routine Live For Gym Copyright © 2017
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.
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 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.
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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.
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.
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.
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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
REST
2 Chest & Cardio Legs & Abs Arms Shoulders &
Calves
Back, Core &
Cardio
Chest, Legs,
Arms &
Shoulders
REST
3 Chest & Cardio Legs & Abs Arms Shoulders &
Calves
Back, Core &
Cardio
Chest, Legs,
Arms &
Shoulders
REST
4
Chest, Legs,
Arms &
Shoulders
Back, Core &
Cardio
Shoulders &
Calves Chest & Cardio Legs & Abs Arms REST
5
Chest, Legs,
Arms &
Shoulders
Back, Core &
Cardio
Shoulders &
Calves Chest & Cardio Legs & Abs Arms REST
6
Chest, Legs,
Arms &
Shoulders
Back, Core &
Cardio
Shoulders &
Calves Chest & Cardio Legs & Abs Arms REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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
Press
SETS: 3
REPS: 12
Incline Bench
Dumbbell Press
SETS: 3
REPS: 12
Incline Flyes
SETS: 3
REPS: 15
Overhead Chest
Extensions
SETS: 3
REPS: 3
Decline Dumbbell
Bench Press
SETS: 3
REPS: 12
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 3
REPS: 12
Leg Press Machine
SETS: 3
REPS: 12
Leg Extension
SETS: 3
REPS: 12
Stiff Leg Deadlift
SETS: 3
REPS: 12
Hamstring Curls
SETS: 3
REPS: 12
ABS
Crunches
SETS: 3
REPS: 30
Sit ups
SETS: 3
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 3
REPS: 12
Alternating Dumbbell
Curls
SETS: 3
REPS: 12
Incline Dumbbell
Curls
SETS: 3
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 3
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 3
REPS: 15
Rope Pull Downs
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 3
REPS: 12
Dumbbell Front
Raises
SETS: 3
REPS: 12
Dumbbell Reverse
Flyes
SETS: 3
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 10
CALVES
Smith Machine Calf
Raises
SETS: 3
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 3
REPS: 12
Reverse Grip Lat Pull
Downs
SETS: 3
REPS: 12
Dead Lifts
SETS: 3
REPS: 12
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 12
CORE
Plank
SETS: 3
REPS: 30 seconds
CARDIO
25 mins of Cross
Trainer (RPE 4)
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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
Press
SETS: 4
REPS: 10
Incline Bench
Dumbbell Press
SETS: 4
REPS: 10
Incline Flyes
SETS: 4
REPS: 10
Overhead Chest
Extensions
SETS: 3
REPS: 12
Decline Dumbbell
Bench Press
SETS: 4
REPS: 10
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 4
REPS: 12
Leg Press Machine
SETS: 4
REPS: 12
Leg Extension
SETS: 4
REPS: 12
Stiff Leg Deadlift
SETS: 4
REPS: 12
Hamstring Curls
SETS: 3
REPS: 12
ABS
Crunches
SETS: 3
REPS: 30
Sit ups
SETS: 3
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 3
REPS: 15
Alternating Dumbbell
Curls
SETS: 3
REPS: 12
Incline Dumbbell
Curls
SETS: 3
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 3
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 4
REPS: 12
Rope Pull Downs
SETS: 3
REPS: 15
Tricep Dips
SETS: 3
REPS: To Failure
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 4
REPS: 10
Dumbbell Front
Raises
SETS: 4
REPS: 12
Dumbbell Reverse
Flyes
SETS: 4
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 12
CALVES
Smith Machine Calf
Raises
SETS: 4
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 4
REPS: 10
Reverse Grip Lat Pull
Downs
SETS: 4
REPS: 10
Dead Lifts
SETS: 4
REPS: 10
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 15
CORE
Plank
SETS: 4
REPS: 30 seconds
CARDIO
25 mins of Bicycle
(RPE 4)
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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
Press
SETS: 4
REPS: 10
Incline Bench
Dumbbell Press
SETS: 4
REPS: 10
Incline Flyes
SETS: 4
REPS: 10
Overhead Chest
Extensions
SETS: 3
REPS: 12
Decline Dumbbell
Bench Press
SETS: 4
REPS: 10
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 4
REPS: 12
Leg Press Machine
SETS: 4
REPS: 12
Leg Extension
SETS: 4
REPS: 12
Stiff Leg Deadlift
SETS: 4
REPS: 12
Hamstring Curls
SETS: 3
REPS: 12
ABS
Crunches
SETS: 3
REPS: 30
Sit ups
SETS: 3
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 3
REPS: 15
Alternating Dumbbell
Curls
SETS: 3
REPS: 12
Incline Dumbbell
Curls
SETS: 3
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 3
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 4
REPS: 12
Rope Pull Downs
SETS: 3
REPS: 15
Tricep Dips
SETS: 3
REPS: To Failure
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 4
REPS: 10
Dumbbell Front
Raises
SETS: 4
REPS: 12
Dumbbell Reverse
Flyes
SETS: 4
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 12
CALVES
Smith Machine Calf
Raises
SETS: 4
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 4
REPS: 10
Reverse Grip Lat Pull
Downs
SETS: 4
REPS: 10
Dead Lifts
SETS: 4
REPS: 10
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 15
CORE
Plank
SETS: 4
REPS: 30 seconds
CARDIO
25 mins of Cross
Trainer (RPE 4)
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
WEEK 4
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 4
REPS: 10
Reverse Grip Lat Pull
Downs
SETS: 4
REPS: 10
Dead Lifts
SETS: 4
REPS: 10
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 15
CORE
Plank
SETS: 4
REPS: 30 seconds
CARDIO
25 mins of Bicycle
(RPE 4)
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 4
REPS: 10
Dumbbell Front
Raises
SETS: 4
REPS: 12
Dumbbell Reverse
Flyes
SETS: 4
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 12
CALVES
Smith Machine Calf
Raises
SETS: 4
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
CHEST
(Warmup flat bench
dumbbell press – 40
reps)
Flat Bench Dumbbell
Press
SETS: 4
REPS: 12
Incline Bench
Dumbbell Press
SETS: 4
REPS: 12
Incline Flyes
SETS: 4
REPS: 12
Overhead Chest
Extensions
SETS: 3
REPS: 12
Decline Dumbbell
Bench Press
SETS: 4
REPS: 12
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 4
REPS: 12
Leg Press Machine
SETS: 4
REPS: 12
Leg Extension
SETS: 4
REPS: 12
Stiff Leg Deadlift
SETS: 4
REPS: 12
Hamstring Curls
SETS: 4
REPS: 12
ABS
Crunches
SETS: 4
REPS: 30
Sit ups
SETS: 4
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 4
REPS: 15
Alternating Dumbbell
Curls
SETS: 4
REPS: 12
Incline Dumbbell
Curls
SETS: 4
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 4
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 4
REPS: 12
Rope Pull Downs
SETS: 4
REPS: 15
Tricep Dips
SETS: 3
REPS: To Failure
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
WEEK 5
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 4
REPS: 10
Reverse Grip Lat Pull
Downs
SETS: 4
REPS: 10
Dead Lifts
SETS: 4
REPS: 10
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 15
CORE
Plank
SETS: 4
REPS: 30 seconds
CARDIO
25 mins of Bicycle
(RPE 4)
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 4
REPS: 10
Dumbbell Front
Raises
SETS: 4
REPS: 12
Dumbbell Reverse
Flyes
SETS: 4
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 12
CALVES
Smith Machine Calf
Raises
SETS: 4
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
CHEST
(Warmup flat bench
dumbbell press – 40
reps)
Flat Bench Dumbbell
Press
SETS: 4
REPS: 12
Incline Bench
Dumbbell Press
SETS: 4
REPS: 12
Incline Flyes
SETS: 4
REPS: 12
Overhead Chest
Extensions
SETS: 3
REPS: 12
Decline Dumbbell
Bench Press
SETS: 4
REPS: 12
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 4
REPS: 12
Leg Press Machine
SETS: 4
REPS: 12
Leg Extension
SETS: 4
REPS: 12
Stiff Leg Deadlift
SETS: 4
REPS: 12
Hamstring Curls
SETS: 4
REPS: 12
ABS
Crunches
SETS: 4
REPS: 30
Sit ups
SETS: 4
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 4
REPS: 15
Alternating Dumbbell
Curls
SETS: 4
REPS: 12
Incline Dumbbell
Curls
SETS: 4
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 4
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 4
REPS: 12
Rope Pull Downs
SETS: 4
REPS: 15
Tricep Dips
SETS: 3
REPS: To Failure
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
WEEK 6
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST, LEGS,
ARMS,
SHOULDERS
(Warmup – 15min
Cross Trainer (RPE-5)
Flat Bench Barbell
Press
SETS: 3
REPS: 12
Barbell Squat
SETS: 3
REPS: 20
Barbell Bicep Curl
SETS: 3
REPS: 12
Tricep Dips
SETS: 3
REPS: To Failure
Standing Shoulder
Dumbbell Press
SETS: 3
REPS: 12
BACK
(Warmup Pull-up – To
Failure)
Lateral Pull Downs
SETS: 4
REPS: 10
Reverse Grip Lat Pull
Downs
SETS: 4
REPS: 10
Dead Lifts
SETS: 4
REPS: 10
Seated Row
SETS: 3
REPS: 15
Back Extensions
SETS: 3
REPS: 15
CORE
Plank
SETS: 4
REPS: 30 seconds
CARDIO
25 mins of Bicycle
(RPE 4)
SHOULDERS
(Warmup Dumbbell
Shoulder Press – Reps
30)
Dumbbell Press
SETS: 4
REPS: 10
Dumbbell Front
Raises
SETS: 4
REPS: 12
Dumbbell Reverse
Flyes
SETS: 4
REPS: 12
Dumbbell Lateral
Raises
SETS: 3
REPS: 12
CALVES
Smith Machine Calf
Raises
SETS: 4
REPS: 20
Donkey Calf Press
SETS: 3
REPS: 20
CHEST
(Warmup flat bench
dumbbell press – 40
reps)
Flat Bench Dumbbell
Press
SETS: 4
REPS: 12
Incline Bench
Dumbbell Press
SETS: 4
REPS: 12
Incline Flyes
SETS: 4
REPS: 12
Overhead Chest
Extensions
SETS: 3
REPS: 12
Decline Dumbbell
Bench Press
SETS: 4
REPS: 12
CARDIO
25mins of Rower HIIT
training (30 sec sprint,
1 min slow…repeat)
LEGS
(Warmup barbell squat
30 reps)
Barbell Squat
SETS: 4
REPS: 12
Leg Press Machine
SETS: 4
REPS: 12
Leg Extension
SETS: 4
REPS: 12
Stiff Leg Deadlift
SETS: 4
REPS: 12
Hamstring Curls
SETS: 4
REPS: 12
ABS
Crunches
SETS: 4
REPS: 30
Sit ups
SETS: 4
REPS: 20
ARMS
(Warmup Barbell Bicep
Curl – 30 REPS)
Barbell Curl
SETS: 4
REPS: 15
Alternating Dumbbell
Curls
SETS: 4
REPS: 12
Incline Dumbbell
Curls
SETS: 4
REPS: 12
Over Hand Grip
Barbell Curl
SETS: 4
REPS: 12
(Warmup Tricep Push
Down – 30 reps)
Tricep Push Down
SETS: 4
REPS: 12
Rope Pull Downs
SETS: 4
REPS: 15
Tricep Dips
SETS: 3
REPS: To Failure
REST
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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
SET 1 SET 2 SET 3 SET 4
AR
MS
Weight
kg REPS
Weight
kg REPS
Weight
kg REPS
Weight
kg REPS
Alternating Dumbbell Curls 10 12 12 12 13 23 14 13
Barbell Curls 20 10 20 12 20 12 25 12
Ripped Up – Gym Routine Live For Gym Copyright © 2017
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.
Living4gym
www.liveforgym.com
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