Ripped Freak 12 Week Challenge Workout Log Page 5
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6Phase 3 - Weeks 9 - 12
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
5 - 8
Warm up
Seated Dumbell Press
3
6
Warm up
Leg Press
4
8 - 10
Side Raises
3
10 - 12
SS
Leg Extensions
4
10 - 12
Uncrossovers
3
10 - 12
SS
Dumbell Lunges onto Step
2
15
Upright Row
2
10 - 12
Standing Calf Raises
3
12 - 15
Seated Dumbell Shrugs
2
6 - 8
SS
Leg Press Calf Raises
3
12 - 15
Skull Crushers
3
6 - 8
Warm up
Stairclimber
5 minutes
Intense
Weighted Bench Dips
2
6
Tricep Pushdowns
2
10 - 12
SS
Overhead Tricep Extensions
2
10 - 12
Workout 3: Back & Hamstrings
Workout 4: Chest & Biceps
EXERCISE
EXERCISE
SETS
REPS
Note
SETS
REPS
Note
Cycle
5 minutes
Moderate
Cycle
5 minutes
Moderate
Hamstring Leg Press
3
8 - 10
Low Incline Dumbell Press
4
6 - 8
Warm up
Seated Leg Curl
3
12 - 15
Incline Push-ups
4
Limit
SS
SS
Glute Ham Raises
3
10
High Cable Flyes
4
12
Deadlifts
4
4 - 6
Warm up
Incline Smith Machine Bench Press
3
8 - 10
Flat Bench Flyes
Bent over Barbell Row
3
8 - 10
(bottom range only)
2
12
T-Bar Rows
3
8 - 10
Cable Crossover
2
12 - 15
SS
Front Lat Pulldowns
3
10
Barbell Curl
4
6 - 8
Warm up
SS
Pullovers
3
10
Incline Dumbell Curl
3
Limit
Stairclimber
5 minutes
Intense
Pull-ups
3
6/ 8/ 10
SS
Cable Curls
2
15/ 20
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