Ript
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Workout
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Exercises
Most Recent
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
--
45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
--
45m
6
Dec 7
Shoulders, Chest and Triceps
No summary yet.
Published v1
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45m
6
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Quads and Glutes
No summary yet.
Published v1
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1h
5
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
--
45m
6
Dec 7
Back and Biceps
No summary yet.
Published v1
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45m
6
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
--
1h
4
Dec 7
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Exercises
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Bench Supported Single Arm Lat Pulldown
Setup - Set the incline bench at an angle of about 40-60 degrees - Adjust the pulley of the cable to height comfortable to pull the handle down in a controlled manner. Attach the stirrup handle - Sit on the bench with your body facing towards the back of the bench with your right hand placed on the top of the bench for support and the left hand gripping the handle Movement - Start at full extension and begin to pull your left arm down, leading with your elbow until you reach the side of your torso or slightly further. Your elbow should be pointing directly towards the floor - As you come down keep your elbow tucked into your body, and squeeze your lat at the bottom before releasing and reversing the movement going back to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Barbell Bent Over Row
Setup - Setup the barbell with plates evenly loaded on each side - Stand with your feet shoulder width apart, with the barbell positioned directly in front of you Movement - Bend your hips and knees to reach down and grip the bar with an overhand grip. Your hands should be placed at shoulder width apart. Pick barbell up - With your knees slightly bent, push your hips back while maintaining a flat back. Your torso should be at about a 45 degree angle to the floor - Keep your chest up and core engaged as you begin to pull the barbell towards your lower chest/upper stomach, leading with your elbows. The elbows should travel close to your torso - Pause briefly at the top, squeezing your back muscles together ( Lats, Rhomboids, Traps), and then slowly lower the bar back towards the starting position fully extending your armsFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Machine Rear Delt Fly
Setup - Set the machine up with the seat at a comfortable height - Ensure the handles are at shoulder height to allow for a smooth movement Movement - Focus on keeping your back straight and your head up - Perform the movement, squeezing and controlling - Ensure your arms stay straight throughout the movementFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Bicep Curls
Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting positionFields Reps Weight
Set 1
Set 2