Ripped Freak 12 Week Challenge Workout Log Page 6
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6Workout Schedule
Monday:
Workout 1
Tuesday:
Workout 2
Wednesday:
Cardio Routine 1 and Ab Routine
Thursday:
Workout 3
Friday:
Workout 4
Saturday:
Cardio Routine 2 and Calf Routine
Sunday:
Rest
Tips & Guidelines
Warm up: Perform 2 sets with 50% of your work weight for 20 reps before beginning your worksets. After your warm up sets - for most bodyparts - choose a weight that allows you to reach the target rep
range at muscle failure.
Superset - Do two exercises back to back with no rest.
Rest for about 1 to 2 minutes between work sets. Do not cut your rest time shorter than that or you will not recover enough to move the heavy weights this program requires, on the other hand, do
not rest for more than 3 minutes between sets or you will lose your intensity and muscle pump.
Ab Routine
Calf Routine
EXERCISE
SETS
REPS
EXERCISE
SETS
REPS
Pullover Crunch on Exercise Ball
3
10
Standing Calf Raises
3
12
Reverse Crunch on Exercise Ball
3
10
Seated Calf Raises
3
20/ 20/ 30
Exercise Ball Transfer Crunch
3
10
Donkey Calf Raises
3
10
Hanging Knee Raises
3
10
Knee Raises Off Bench
3
10
Cardio Routine
Routine 1:
5 minute warm up followed by 35 minutes of continuous cardiovascular exercise, then a 5 minute cool down.
Warm up + cool down =
Fast flat walking
The 35 minutes =
Fast inclined walking
Routine 2:
5 minute warm up followed by 30 minutes of sprint intervals (18 cycles in total) – sprint for 30 seconds, moderate to recover for 1 minute, repeat. Cool down for 5 minutes.
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