Ripper
Cutting
Advanced
Machine strength
Plan Details
The Ripper routine by football2 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Back
Est. 137 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,15,12,12 Reps
Barbell Deadlift
4 Sets x 12,12,10,10 Reps
Barbell Bent-Over Row
4 Sets x 15,15,12,12 Reps
Cable Seated Row
4 Sets x 15,15,12,12 Reps
Dumbbell One-Arm Row
4 Sets x 15,15,12,12 Reps
Back Hyperextension
4 Sets x 15,15,12,12 Reps
T Bar Row
4 Sets x 15,15,12,12 Reps
Machine Inverted Row
4 Sets x 15,15,12,12 Reps
Cable V Bar Pulldown
4 Sets x 15,15,12,12 Reps
Machine Seated Row
4 Sets x 15,15,12,12 Reps
Machine One-Arm Pulldown
4 Sets x 15,15,12,12 Reps
Tue
Chest
Est. 163 min
13 exercises
Barbell Bench Press
4 Sets x 12,12,10,10 Reps
Barbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Dumbbell Bench Press
4 Sets x 15,15,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 15,15,12,12 Reps
Dumbbell Fly
4 Sets x 15,15,12,12 Reps
Dumbbell Incline Fly
4 Sets x 15,15,12,12 Reps
Machine Fly
4 Sets x 15,15,12,12 Reps
Machine Bench Press
4 Sets x 15,15,12,12 Reps
Barbell Decline Bench Press
4 Sets x 12,12,10,10 Reps
Dumbbell Pullover
4 Sets x 15,15,12,12 Reps
Cable Cross-Over
4 Sets x 15,15,12,12 Reps
Cable Lower Chest Raise
4 Sets x 15,15,12,12 Reps
Dip
4 Sets x 15,15,12,12 Reps
Wed
Shoulders
Est. 137 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 15,15,12,12 Reps
Barbell Upright Row
4 Sets x 15,15,12,12 Reps
Barbell Military Press
4 Sets x 15,15,12,12 Reps
Dumbbell Bent-Over Raise
4 Sets x 15,15,12,12 Reps
Machine Reverse Fly
4 Sets x 15,15,12,12 Reps
Leverage Shoulder Press
4 Sets x 15,15,12,12 Reps
Machine Deltoid Raise
4 Sets x 15,15,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 15,15,12,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,15,12,12 Reps
Barbell Shrug
4 Sets x 15,15,12,12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,15,12,12 Reps
Thu
Arms
Est. 150 min
12 exercises
Weight Plate Hand Squeeze
4 Sets x 15,15,12,12 Reps
Barbell Curl
4 Sets x 15,15,12,12 Reps
Dumbbell Concentration Curl
4 Sets x 15,15,12,12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,15,12,12 Reps
Preacher Curl Machine
4 Sets x 15,15,12,12 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
4 Sets x 15,15,12,12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,15,12,12 Reps
Machine Dip
4 Sets x 15,15,12,12 Reps
Cable Tricep Kickback
4 Sets x 15,15,12,12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,12,10,10 Reps
Dumbbell Seated Tricep Press
4 Sets x 15,15,12,12 Reps
Barbell Spider Curl
4 Sets x 15,15,12,12 Reps
Fri
Legs
Est. 150 min
12 exercises
Calf Press On Leg Press
4 Sets x 12,12,10,10 Reps
Machine Calf Raise
4 Sets x 15,15,12,12 Reps
Machine Seated Calf Raise
4 Sets x 15,15,12,12 Reps
Barbell Squat
4 Sets x 12,12,10,10 Reps
Barbell Lunge
4 Sets x 15,15,12,12 Reps
Machine Leg Extension
4 Sets x 15,15,12,12 Reps
Machine Leg Press
4 Sets x 15,15,12,12 Reps
Machine Seated Leg Curl
4 Sets x 15,15,12,12 Reps
Machine Hip Abduction
4 Sets x 15,15,12,12 Reps
Machine Hip Adduction
4 Sets x 15,15,12,12 Reps
Dumbbell Step-Up
4 Sets x 15,15,12,12 Reps
Barbell Clean
4 Sets x 12,12,10,10 Reps
