RIP AND TEAR - CUT ADJUSTED

Rip and Tear program - adjusted with accessories and cardio for a cut

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Abs Crunch (Machine)

Upper - Push & Strength

Cardio - i. Stationary Bike (20mins) ii. Elliptical (10mins)

Squat (Barbell)

Leg Press

Goblet Squat

Leg Extension

Reverse Lunge (Dumbbell)

Side Bend (Dumbbell)

Lower Strength

Cardio - i. Treadmill(20mins) ii. Stationary Bike (10mins)

Pull-Up (Weighted)

High Row

Seated Row (Cable)

Bicep Curl (Machine)

Face Pull

Wrist Curls

Upper - Pull & Arms

Deadlift (Barbell)

Leg Curl

Hip Thrust (Barbell)

Standing Calf Raise

Glute Bridge (Dumbbell)

Lower - Hamstrings & Glutes

Cardio - i. HIIT Run (12mins) ii. Stationary Bike (20mins)

Lying Leg Raise

Plank

Landmine Twist

Russian Twist

Core & Mobility

Pec Deck (Machine)

Reverse Abs Crunch (Bodyweight)

Wood Chop

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Lat Pulldown

Concentration Curl

Reverse Pec Deck

Reverse Wrist Curl (Dumbbell)

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