workout log - PDFCOFFEE.COM (2024)

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RIPPED IN 90 DAYS THE EXACT BLUEPRINT www.VinsanityShred.com

Ripped in 90 Days

The Exact Blueprint

PROPER TRAINING The take home message here is that the weight is a tool to work your muscles, nothing more, and nothing less. And, just as a builder doesn’t wax lyrics about the beauty of his hammer, you’d be silly to focus on the weight at the expense of form. Many people are surprised when they see professional bodybuilders working out with much lighter weights than they would have imagined. These people know that the weight on the bar is just one way to achieve maximum intensity. They are using the weight as a tool and have learned to leave their ego behind. So should you.

Your Ripped In 90 Days Fat Scorching Program You’ll be training with weights six days per week on 3 day schedules, ideally Monday, Tuesday, Wednesday, Friday, Saturday, Sunday. After your workouts on Mondays, Wednesdays and Fridays, you’ll be doing your HIIT cardio. Thursday will be a well earned day of rest.

WARM UP Every exercise that you perform should begin with a warm up set. This set should be done with little or no weight for 20-25 repetitions with a slower than normal tempo.

SUPERSET TO SHRED The Ripped In 90 Days Program is based around a few compound exercises, which will form the nucleus of your training, along with accessory exercises to really give you a great overall physique. These compound moves integrated with accessories are the best bang for your buck when it comes to creating a muscular, lean physique. In the Ripped In 90 Days Program you'll be alternating between two muscle groups each time you train in the form of supersets (back to back exercises) and training each muscle group twice a week. Then halfway through the program you will follow a completely new set ofexercises with the same guidelines.

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Ripped in 90 Days

The Exact Blueprint

PROPER TRAINING Seeing as how when it comes to proper training, form is the most important factor. Form can be the standalone difference between results and no results, and also preventing injuries. If you are unsure about how to perform any of the exercises, there are video visuals of each and every exercise to ensure perfect form. Alternating between muscle groups mixes up your training, allowing you to hit multiple muscles from a range of angles in order to bring about the ultimate muscle fiber stimulation. It also keeps your training mentally fresh, preventing stagnation.

REP RANGE

The Ripped In 90 Days Program has been scientifically engineered to benefit from a variety of exercises and rep ranges with specific resting periods in order to induce maximum hypertrophy along with maximum calorie burn. Both low rep (4-6 range),and high rep (12-15 range) are needed for maximum stress load on the working muscle. However, the ideal rep range for building lean muscle is in the 8-12 range. This program, while being centered on the 8-12 rep count, features periods of very low reps (down to 4) and high reps (up to 15). This ensures maximum stimulation of both fast twitch and slow twitch muscle fiber AND maximum caloric expenditure.

Your low rep sets will call for focused strength and power to move the maximum amount of weight possible. You must be totally dialed in to achieve that. Your goal each time will be to lift more than you did on your last low rep set for that exercise . . . nothing else matters! You will find that your high rep sets come at the end of a series of 8-10 rep sets. That means that you will already be exhausted when the high rep set rolls around. However, you must push out this set with absolute intensity while maintaining as perfect form as you can. At the end of that set you should be totally exhausted.

Day 2 & 6 - Shoulders & Legs: Day 3 & 7 - Biceps & Triceps: Barbell Squats 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Standing Dumbbell Shoulder Press 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Barbell Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Close Grip Bench Press 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Prone Leg Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Dumbbell Lateral Raises 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Alternating Dumbbell Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with EZ Bar Skullcrushers 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Leg Extensions 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Dumbbell Front Raises 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Rope Hammer Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Rope Tricep Extensions 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

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Ripped in 90 Days

The Exact Blueprint

PROPER TRAINING

Weeks 7-12:

Day 1 & 5 - Chest & Back:

Day 2 & 6 - Shoulders & Legs:

Incline Barbell Bench Press 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Lat Pull Downs 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Barbell Squats 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Military Press 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Flat Dumbbell Bench Press 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with T-Bar Rows 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Straight Leg Dumbbell Deadlifts 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with: EZ Bar Upright Rows 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Incline Cable Flys 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Straight Arm Pulldowns 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Leg Extensions 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Rear Deltoid Flys 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Refer to HIIT Guide

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www.VinsanityShred.com

Ripped in 90 Days

The Exact Blueprint

PROPER TRAINING

Weeks 7-12: Day 3 & 7 - Biceps & Triceps: EZ Bar Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Incline Dumbbell Skullcrushers 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Alternating Dumbbell Hammer Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with EZ Bar Tricep Extensions 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

Isolated Cable Curls 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure superset with Isolated Cable Tricep Extensions 4 sets: 15,12,8,4-dropset to 50% of weight and go till failure

A NOTE ON RESISTANCE Selecting the appropriate weight for each exercise will require a little bit of trial and error. For the first two weeks of the program your focus should be on training your body in correct exercise technique and performance. The resistance, therefore, can be a little lighter than optimum until you are in the groove of the movement. For compound exercises such as squats, dead-lifts and bench presses you can start with just an Olympic bar. Movements that isolate the smaller muscles groups (such as lateral raises and flys) don’t require that much weight to be effective. After a couple of weeks, apply the guidelines already providing on choosing resistance (i.e. the last 2-3 reps should be the most you could do at that weight). See attached videos for a complete breakdown of the optimized exercise technique for each exercise in the program.

Refer to HIIT Guide

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THE EXACT BLUEPRINT COPYRIGHT NOTICE This copyrighted work has been licensed for private use only and any other use of the whole or any part of the material (including adapting, copying, issuing copies, unauthorized lending, public performance, broadcasting or making the same available to or via the internet or wireless technology or authorizing any of the foregoing) is strictly prohibited. All copyrights are reserved.

DISCLAIMER AND LEGAL NOTICES The information provided in this guide is meant to be used for educational purposes only. Please consult your physician to ensure you are healthy enough to follow the tips given in this guide. I am not a doctor and this is not supposed to be taken as medical advice. This is what has worked for me and what is shared from current research. This is for informational purposes only and the author does not accept any responsibilities for any liabilities. Please be responsible adults.

workout log - PDFCOFFEE.COM (2024)

References