Rip-90 wks 7-12
General
Beginner
Machine strength
Plan Details
The Rip-90 wks 7-12 routine by djwmcnae is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Biceps & Triceps
Est. 60 min
7 exercises
VShred 12 Min HIIT
1 Set
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Tue
Chest & Back
Est. 53 min
7 exercises
VShred 12 Min HIIT
1 Set
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Standing Cable Pulldown
4 Sets x 15 Reps
Wed
Shoulders & Legs
Est. 57 min
7 exercises
VShred 12 Min HIIT
1 Set
Barbell Squat
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
cable rear delt reverse crossover fly
4 Sets x 15 Reps
Thu
Biceps & Triceps
Est. 60 min
7 exercises
VShred 12 Min HIIT
1 Set
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Fri
Chest & Back
Est. 53 min
7 exercises
VShred 12 Min HIIT
1 Set
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Standing Cable Pulldown
4 Sets x 15 Reps
Sat
Shoulders & Legs
Est. 57 min
7 exercises
VShred 12 Min HIIT
1 Set
Barbell Squat
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
cable rear delt reverse crossover fly
4 Sets x 15 Reps
