Get RippedTraining Plan - Stage 1

3 sets of 10-12 Reps

•Use a Shoulder Press Machine•Extend your arms for a count of 1, lower to a count of 3 •Try not to lock your arms

3 sets of 10-12 Reps

3 sets of 10-12 Reps

•Use a Rear Delt Fly Machine•Keep your chest out and back straight •Pause, hold in a crucifix position and then return

3 sets of 10-12 Reps

•Use a Lat Pull Down Machine•Have a slight bend in your back and push your chest out •Pull bar down to your chest •Inhale as you extend your arms, exhale as you pull down

3 sets of 10-12 Reps

•Use a Pec Fly Machine•Engage and squeeze with your chest •Exhale as you bring your arms together

3 sets of 10-12 Reps

3 sets of 15 Reps

•Lay on a Floor Mat•Bend your knees and keep your feet flat on the floor •Hands at the side of your head, flexing your core

3 sets of 15 Reps 3 sets of 15 Reps

Objective: This programme is for the beginner and is a one day total body workout aimed at conditioning the body prior to the journey ahead. The journey is to get seriously Ripped! This is to be repeated twice a week. Perform for 6 weeks and progress to Stage 2.

•Warm up using a Cross Trainer•Keep your back straight and your head up.•Regulate breathing •Keep your BPM between 60-80

3 sets of 10-12 Reps

•Use a Seated Chest Press Machine•Make sure your chest is in line with the handles •Push out for a count of 1, and return to a count of 3

•Use a Seated Leg Press•Keep your feet flat on the pad •Knees at less than a 90 degree angle•Extend your legs, make sure you don’t lock out

•Lay flat on a Floor Mat•Legs stretched out and hands by your side •Raise your legs towards the ceiling, inhale as you lower and exhale as you raise your legs

•Use a Seated Row Machine•Keep your chest straight against the pad & a slight bend in your knees•Pull handles towards you and return

•Lay face down on a Floor Mat•Rest your hands lightly on the back of your head •Raise your shoulders and stomach to arch your back•Exhale as you arch up, and inhale as you return

•Use a Seated Calf Raise•Place forefeet on the platform •Push with the balls of your feet & lower heels until fully stretched

Use the box below to record any notes.

3 sets of 10-12 Reps

5 mins

It is essential that you cool down and stretch the muscles you have just been training.

30 Mins

Complete 30 minutes of Cardiovascular Activity. Here you should reach 70% of your maximum heart rate (MHR) or a 6 on the RPE scale. You’ll want to have 2 mins increasing intensity, 16 mins at a constant rate, and the final 2 mins cooling down.

Warm Up Shoulder Press Rear Delt Pec Fly

Chest Press Seated Row

Cool Down

Lat Pull Down Leg Press

Calf Raise Ab Crunch Leg Raise Back Extensions

Cardio

5 mins

RPE CHARTRate of Perceived Exertion

Max Effort Activity10

9

7-8

4-6

2-3

1

Feels almost impossible to keep going. Completely out of breathe, unable to talk.

Very Hard ActivityVery difficult to maintain exercise intensity. Can barely breathe & speak a single word.

Vigorous ActivityOn the verge of becoming uncomfortable. Short of breath, can speak a sentence.

Moderate ActivityFeels like you can exercise for hours. Breathing heavily, can hold a short conversation

Light ActivityFeels like you can maintain for hours. Easy to breathe & carry a conversation.

Very Light ActivityAnything other than sleeping. Watching TV, driving a car, etc.

Target Heart Rate 200

180

160

140

120

100

80

60

200

180

160

140

120

100

80

60

70 60 50 40 30 20

Maximum Heart Rate (MHR) = 220 - AGE

AGE

THR Graph

Steady State Heart Rate

FAT BURNING ZONECARDIO ZONE

80-90% MHR

70-80% MHR

Please Turn Over for Exercise Descriptions and Quick Tips

Descriptions & Quick Tips

Shoulder Press

Seated Row

Rear Delt

Lat Pull Down

Pec Fly

Chest Press

Ab Crunch

Leg Raise

Sit on the Seated Chest Press Machine. Push the handles up with your arms facing away from your body horizontally, pause for 1 second, squeeze and gently lower back down to a count of 3. Quick Tip - Try both grips following the set format.

Sit slightly forward on the seat and grasp the handles placing your feet on the vertical platform. Position your knees with a slight bend. Pull the handles towards your waist while straightening your lower back to a count of 1. Return until arms are extended forward to a count of 3. Quick Tip - Keep your chest firm against the pad.

Take the bar with both hands in a wider than shoulder width grip. Pull the bar down to top of your chest for a count of 1 seconds, pause, squeeze gently and straighten arms for a count of 3. Quick Tip - The wider you have your hands, the harder the exercise.

Lay on mat with your legs bent and feet flat on the floor, place your hands to the side of your head. Flex your waist to raise your core upwards from mat. Keep your lower back on the mat and return until your shoulder blades contact the mat. Quick Tip - Don’t push your neck with your hands.

Lay flat on your back, with your legs stretched out. Raise your legs keeping your toes pointed, slowly lower your legs to an inch off the floor and repeat by slowly raising your legs back up to the ceiling. Quick Tip - If you find it difficult, place your hands underneath your lower back.

Warm Up

Cool Down

Warming up will allow you to increase your heart rate, and the mobility of your joints. Quick Tip - A warm up can consist of 5 minutes on a Cross Trainer.

Sit on the resistance machine so your shoulders are in line with the machines handles. Push the handles upwards so your arms are extended overhead to a count of 1, lower to a count of 3. Quick Tip - Don’t lock out your arms. Sit facing the upright pad on the machine so that your chest is against the pad and feet flat on the ground. Grasp handles with an overhand grip and pull the handles towards your back. Pause before your shoulders are tempted to roll forward, then slowly close the handles towards each other. Quick Tip - Try not to tense your neck.

Sit with your back pressed flat on the back pad. Pull the handles together engaging your chest muscles so they do the majority of the work, not your arms or shoulders. Pause with your hands when the handles meet, then release the weight slowly until your elbows are even with your shoulders. Quick Tip - Make sure you squeeze your pecs as the two handles meet in the middle for increased chest tension.

Sit with your back straight and feet on the platform grasping the handles at your sides. Extend your hips and knees until they are just short of being fully stretched. Return to starting position by bringing your knees back towards you. Quick Tip - Don’t lock your knees, keep a slight bend in the legs.

Cardio“Cardio” or “Cardiovascular Activity” is an aerobic exercise which strengthens the heart and lungs. This can involve the use of a treadmill, rower, recumbent bike and spin bike or exercises using your own bodyweight. Quick Tip - When completing a cardio workout, it is best to reach your target heart rate zone which is between 60% & 80% of your maximum heart rate. Your maximum heart rate can be calculated by using the following formula: 220bpm-(Your Age).

It is essential that you stretch and cool down after you have been training in order to bring your heart rate steadily back down to resting rate, flush out the lactic acid in your muscles and stop blood pooling in the muscles. Quick Tip - When completing a cool down, ensure that the level of activity is much less strenuous than the core of your workout.

•Use a Seated Leg Press•Keep your feet flat on the pad •Knees at less than a 90 degree angle•Extend your legs, make sure you don’t lock out

Leg Press

Calf Raise Place your forefeet on the platform. Raise heels by pushing on the balls of your feet. Lower heels until calves are stretched and repeat. Quick Tip - At the start of each rep, ensure the balls of your feet are in the correct position.

Back Extensions Lay flat with your stomach on the floor and arms placed on the back of your head. Raise your shoulders and chest off the ground extending your back and repeat. Quick Tip - Remember not to over extend your back.