Monday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio & Abs
• Deadlifts 5x 8|5|3|1|8
• Iso-Lateral Pulldowns 4x 8|6|4|4
• Single Arm Dumbbell Rows 3x 8|8|6
• Seated Reverse Grip Pulldown 3x 10|8|6

Tuesday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
• Lying Hamstring Curls 4x 10|8|8|6
• High-Foot Leg Press 4x 10|8|8|6
• Stiff-Legged Deadlifts 3x 10|8|6
• Leg Press Calf Raises 5x 20|20|20|18|16
• (Super set) Seated Calf Raises 5x 20|20|20|18|16

Wednesday:

• (Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
• Bench Press 5x 8|5|3|1|8
• Flat Bench Dumbbell Fly’s 3x 8|8|6
• Incline Machine Chest Press 3x 8|8|6
• Seated Wrist Curls 4x 20|20|18
• (Super set) Reverse Dumbbell Curls 4x 20|20|18

Thursday:

• Rest Day

Friday:

• Squats 5x 8|5|3|1|8
• Leg Press 4x 8|6|6|5
• Leg Extension 4x 10|8|8|6
• Leg Press Calf Raises 5x 20|20|20|18|16
• (Super set) Seated Calf Raises 5x 20|20|20|18|16

Saturday:

• (Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
• Arm Curl Machine 4x 10|8|8|6
• Seated Tricep Pushdown Machine 4x 10|8|8|6
• EZ-Bar Curl 4x 8|8|6|5
• Lying French Extension 4x 8|8|6|5
• Seated Dumbbell Curl 4x 8|8|6|5
• Tricep Pulldown 4x 8|8|6|5

Sunday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
• Seated Rear Barbell Military Press 5x 8|5|3|1|8
• Front Shoulder Press 4x 8|8|6|5
• Single Arm Lateral Raises 3x 10|8|8
• Seated Wrist Curls 4x 20|20|18
• (Super set) Reverse Dumbbell Curls 4x 20|20|18

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