Ripped Up Live For Gym · Ripped Up – Gym Routine Live For Gym Copyright © 2017 ... 25mins of Rower HIIT training (30 sec sprint, 1 min slow…repeat) LEGS (Warmup barbell squat

Ripped Up – Gym Routine Live For Gym Copyright © 2017

http://www.liveforgym.com/


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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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workout plan.



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 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.



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


Calves

Back, Core &

Cardio

Chest, Legs,

Arms &

Shoulders

REST


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 &


6

Chest, Legs,

Arms &

Shoulders

Back, Core &

Cardio

Shoulders &




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



WEEK 2


CHEST

(Warmup flat bench


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




LEGS


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


Curl – 30 REPS)

Barbell Curl

SETS: 3

REPS: 15


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


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


Failure)

Lateral Pull Downs

SETS: 4

REPS: 10


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


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



WEEK 3


CHEST

(Warmup flat bench


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




LEGS


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


Curl – 30 REPS)

Barbell Curl

SETS: 3

REPS: 15


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


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


Failure)

Lateral Pull Downs

SETS: 4

REPS: 10


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


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



WEEK 4


CHEST, LEGS,

ARMS,

SHOULDERS

(Warmup – 15min


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


Failure)

Lateral Pull Downs

SETS: 4

REPS: 10


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


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


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




LEGS


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


Curl – 30 REPS)

Barbell Curl

SETS: 4

REPS: 15


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



WEEK 5


CHEST, LEGS,

ARMS,

SHOULDERS

(Warmup – 15min


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


Failure)

Lateral Pull Downs

SETS: 4

REPS: 10


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


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


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




LEGS


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


Curl – 30 REPS)

Barbell Curl

SETS: 4

REPS: 15


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



WEEK 6


CHEST, LEGS,

ARMS,

SHOULDERS

(Warmup – 15min


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


Failure)

Lateral Pull Downs

SETS: 4

REPS: 10


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


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


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




LEGS


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


Curl – 30 REPS)

Barbell Curl

SETS: 4

REPS: 15


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



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 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

[email protected]

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


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Ripped Up Live For Gym · Ripped Up – Gym Routine Live For Gym Copyright © 2017 ... 25mins of Rower HIIT training (30 sec sprint, 1 min slow…repeat) LEGS (Warmup barbell squat