Ript
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Exercises
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Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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30m
6
Dec 7
Full Upper Body
No summary yet.
Published v1
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40m
7
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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45m
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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40m
4
Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
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Dec 7
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Exercises
Incline Dumbbell Chest Press
Setup - Set the bench to an incline position of about 30 to 45 degrees - Sit on the edge of bench, holding a dumbbell in each hand - Place your feet flat on the floor and lean back, positioning the dumbbells above your chest with your arms at full extension and your palms facing forward Movement - Slowly lower the dumbbells down until your elbows are at or slightly below shoulder level, feeling the stretch in your chest at the bottom of this movement - Press the dumbbells back up to the starting position, squeezing your chest at the topFields Reps Weight
Set 1
Set 2
Exercises
Incline Dumbbell Fly
Setup - Set the incline bench to a 30-45 degree angle - Sit on bench and grab a dumbbell in each hand, holding them by your sides with your palms facing each other - Lie back on the bench, ensuring that your feet are flat on the floor and your lower back is pressed against the bench - Hold the dumbbells directly above your chest with a slight bend in your elbows. This is your starting position Movement - Slowly lower the dumbbells out to the sides of your body, maintaining a slight bend in your elbows - The dumbbells should travel to the sides below chest level - Reverse the motion and squeeze your chest as you bring the dumbbells back to the top. The dumbbells should meet directly above your chest back to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Bench Supported Dumbbell Row
Setup - Set an incline bench to a 30-45 degree angle - Place a dumbbell on either side of the bench so you can easily grab them when you begin - Position yourself on the bench with your chest supported against the inclined surface, ensuring that your, head, neck and spine are in a neutral position - Place your feet flat on the ground or use the tops of your feet for support - Grab the dumbbells with both hands Movement - Row the dumbbells upward towards your torso, driving your elbows straight back. Focus on keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement - Pause briefly at the top, maximising the contraction in your back muscles - Slowly lower the dumbbells back down to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Bench Supported Y Raise
Setup - Set an incline bench to about a 30-45 degree angle - Lie on the bench with your chest resting against the pad with your feet slightly off the ground or flat on the floor Movement - Grip the dumbbells in each hand starting with your arms by your sides, then raise the dumbbells on a slight angle with your elbows slightly bent forming a Y shape with your arms - Continue raising your arms until they are parallel to the floor, or slightly above shoulder height - At the top of the movement, squeeze your shoulder blades together and then slowly lower the dumbbells back to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Around The Worlds
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your palms facing away from you and your arms fully extended Movement - Start with the dumbbells resting on your upper thighs. Then begin by moving your arms in a circular motion, travelling around your head and torso, keeping the dumbbells close to your body - Complete the circle by reversing the movement, bringing the dumbbells back down to the the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Curl to Press
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the dumbbells toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the dumbbells above your head to full extension - Reverse the movement by lowering the dumbbells back to shoulders and reversing the bicep curl to bring yourself back to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Skull Crushes
Setup - Lie flat on a bench - Hold a dumbbell in each hand, with your arms fully extended towards the ceiling. Your palms should face each other - Your feet should be flat on the floor, and core engaged Movement - Lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary only your forearms should move - Aim to bring the dumbbells past your forehead and level with your ears - Press the dumbbells back up to the starting positionFields Reps Weight
Set 1
Set 2