Body Ripper

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Body Ripper

Shared By : Misterkom

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 143

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Description

ANY	Day 1. Chest and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	120 min	N/A	N/A
Chest		Bench Press Machine	45 sec	10	3
Chest		Cable Cross Over	45 sec	10	3
Chest		Smith Machine Incline Bench Press	45 sec	10	3
Chest		Machine Fly	45 sec	10	3
Biceps		Alternate Hammer Curl	45 sec	10	3
Biceps		EZ Bar Close Grip Curl	45 sec	10	3
Biceps		Standing Biceps Cable Curl	45 sec	10	3
Biceps		Dumbbell Concentration Curls	45 sec	10	3
Abs		Crunches	15 sec	20	3
Abs		Reverse Crunch	15 sec	20	3
Abs		Air Bike	15 sec	15	3

ANY	Day 2. Back and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	120 min	N/A	N/A
Back		Underhand Pull down	40 sec	10	3
Back		Cable Seated Row	45 sec	10	3
Back		Lying T-Bar Row	45 sec	10	3
Back		Wide-Grip Lat Pulldown	45 sec	10	3
Triceps		Dip Machine	45 sec	10	3
Triceps		Barbell Lying Triceps Press	45 sec	10	3
Triceps		Cable Triceps Pushdown	45 sec	10	3
Triceps		Bench Dip	45 sec	10	3
Abs		Cable Crunch	15 sec	10	3
Abs		Decline Crunch	15 sec	15	3
Abs		Oblique Crunches	15 sec	12	3

ANY	Day 3. Legs and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A
Upper Legs		Hack Squat	45 sec	10	3
Upper Legs		Leg Extensions	45 sec	10	3
Upper Legs		Seated Leg Curl	45 sec	10	3
Upper Legs		Clean Deadlift	45 sec	10	3
Lower Legs		Seated Calf Raise	45 sec	10	3
Shoulders		Machine Shoulder Press	45 sec	10	3
Shoulders		Cable Front Raise	45 sec	10	3
Shoulders		Dumbbell Lateral Raise	45 sec	10	3
Shoulders		Reverse Flyes	45 sec	10	3
Abs		Air Bike	15 sec	15	3
Abs		Side Bridge	15 sec	N/A	3
Abs		Knee Hip Raise On Parallel Bars	15 sec	10	3

ANY	Day 4: Cardio and Toning Up

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	120 min	N/A	N/A
Chest		Push Up	45 sec	10	3
Back		Chin-Up	45 sec	10	3
Back		Climbers Chin Up	45 sec	10	3
Triceps		Dip	45 sec	10	3
Upper Legs		Dumbbell Lunges	45 sec	10	3
Abs		Decline Crunch	15 sec	12	3
Abs		Ab Crunch Machine	15 sec	12	3
Abs		Hanging Leg Raise	15 sec	10	3

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