Ripped Freak 12 Week Challenge Workout Log
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6Phase 1 - Weeks 1 - 4
Workout 1: Quads & Calves
Workout 2: Shoulders & Triceps
EXERCISE
EXERCISE
SETS
REPS
Note
SETS
REPS
Note
Cycle
5 minutes
Moderate
Cycle
5 minutes
Moderate
Squats
4
10/ 6/ 6/ 8
Warm up
Seated Smith Machine Shoulder Press
3
6/ 6/ 8
Warm up
Leg Extensions
4
8/ 8/ 10/ 15
Side Raises
3
8/ 8/ 10
Leg Press
4
8/ 8/ 10/ 15
Uncrossovers
3
8/ 8/ 10
Dumbell Lunges onto Step
2
10/ 10
Seated Dumbell Shrugs
2
8/ 10
Standing Calf Raises
3
10/ 10/ 10
Narrow Bench Press
3
12/ 10/ 8
Warm up
Leg Press Calf Raises
3
10/ 10/ 10
Weighted Bench Dips
2
8/ 8
Stairclimber
5 minutes
Intense
Tricep Pushdowns
2
15/ 20
Tricep Kickbacks
2
10/ 10
Workout 3: Back & Hamstrings
Workout 4: Chest & Biceps
EXERCISE
EXERCISE
SETS
REPS
Note
SETS
REPS
Note
Cycle
5 minutes
Moderate
Cycle
5 minutes
Moderate
Deadlifts
4
10/ 6/ 6/ 8
Warm up
Low Incline Dumbell Press
4
10/ 6/ 6/ 8
Warm up
Hamstring Leg Press
3
6/ 6/ 8
Incline Push-ups
4
Limit
Lying Leg Curl
3
8/ 10/ 15
Incline Smith Machine Bench Press
2
10/ 10
Smith Machine Lunges
2
10/ 10
Cable Crossover
2
15/ 20
Bent over Barbell Row
3
10/ 8/ 6
Warm up
Incline Dumbell Curl
4
10/ 6/ 6/ 8
Warm up
T-Bar Rows
3
10/ 15/ 20
Pull-ups
3
Limit
Front Lat Pulldowns
3
8/ 8/ 10
EZ Bar Curls
3
6/ 8/ 10
Pullovers
3
10/ 10/ 12
Cable Curls
2
15/ 20
Stairclimber
5 minutes
Intense
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