weights for week 1 of ripped rotation

[Guest guest]

hey, i found my notes from last years ripped rotation... yay!

i guess that i should use the weights that i left off with last time...

ripped - follow laurie and wear 1.5 donut wrist weights

warmup - 11.5 lb per hand

squats - 11.5 lb per hand

pushups - do on toes

chest press - 11.5 lb per hand

back - 13 lbs

triceps - 6.5 lb per hand

laying inner thigh - 3 lb

laying outer thigh - 3 lb

deadlifts - 11.5 lb per hand

lunges - 11.5 lb per hand

biceps - 9.5 per hand

shoulders - 4.5 per hand

abs - use ball ???????? what does this mean? to use a stability

ball or to use a weighted medicine ball??? i cant remember!

slim & lean - follow krista

warmup - 5's

squats - 8's

lunges - 5's + body weight

chest press - 8's

bent leg dead + row - 8's

pushups - body weight

rotator - 5's

triceps dips - body weight

french press - 5

biceps - 5's

squats - one legged: body weight

squats - plie: 8's

overhead press: 3's

lateral raise: 3's

abs - body weight

ripped to the core - add 10 min cardio warmup

- warmup (squats + lunges) - 8's

- side squat + rear lunge - 8's

- spiders + pushups - do spiders on toes, pushups on knees

- chest press w/hip raised whole time - 10's

- bent leg deadlife w/bicep curl - 8's

- wide squat (plie) w/upright row - 8's

- stiff leg deadlift w/lateral row - 8's - perhaps 10's (not one

legged, have to be careful with lower back!)

- squats off the bench w/raises - 5's

- stepup on bench w/overhead raise - 5's

- tricep pushups + kickback - 5's (may substitute french press with

5's for pushups at times)

- abs - body weight

:*carolyn.