#1

Get Ripped

_54_ Minutes Jari Love

STRENGTH Simple Exercises NO Pulses
Jari & Crew Length Type Detail Weight Range Reps

Barb Equipment
Wgt Wgt Wgt

5:00

Warm-Up

3:45

Lower

4:10

Upper

3:25 INSERT 3:25

Upper Lower Upper

INSERT 7:30

Upper Lower

8:15

Upper

INSERT 3:15 4:10 6:00

Upper Lower Upper Upper

4:25 3:50
Date

ABS Stretch
Ex. Time

Dead Lifts, Dead Rows Biceps Curls, Shoulder Press Squats & STRETCH Glutes/Quads: Squats Inner Thighs: Plie Squats Glutes/Quads: Squats Chest: Push Ups Chest: Chest Press (2 Sets: 36 + 18) Back: Pullovers Leg Press w/ Weights & Tall Box Climb Triceps (Skull Crushers) Triceps (Triceps Press) Triceps (COMBO: Skull Crushers & Tri. Press) Triceps Kickbacks Adducter - Inner Thigh Lifts (32 Each Leg) Abductor - Outer Thigh Lifts & Shootouts (42 Each Leg) Back: Dead Lifts Back: Dead Rows Back: (COMBO: Dead Lifts & Dead Rows) Back: Single Rows Quads: Dips (18 Each Leg) Biceps: Biceps Curls Shoulders: Side (Bent Arm) Delt Lifts (2 Sets: 18 + 22) Shoulders: Anterior Delt Lifts (2 Sets: 16 + 18) ABS - Lower Feet to Floor (Bent Knee), Crunches, Oblique Crunches STRETCH
In Zone Zone Range Avg. HR

15 / 20 / 30
---

15 / 20 / 30

36 14 21

Barbell 15 or 14 (2x7) Barbell 25

--10 / 20 1x 5 / 10 / 15 N/A 10 / 15 / 20

8 54 39 75 8 6 16

N/A 14 (2x7) Single 8 Single 12 14 (2x7)

N/A Body or Ankle Wgt. 15 / 20

32 64 84 12 25 17

Single 10 N/A Barbell 25

N/A Body / 20 15 / 20 10 / 20 ----Cal.s Burned

24 36 42 40 36 ----% Fat

Single 15 Barbell 25 12 (2x6) 8 (2x4) 6 (2x3)

Combo.Dead Bug. Time In Zone Zone Range Avg.5 / 3 / 5 Single 5 Single 5 / 8 5 / 10 / 16 / 20 8 / 15 / 16 / 20 --10 / 20 10 / 16 / 20 76 94 64 30 54 45 32 24 56 36 48 44 38 34 28 Barbell 20 Barbell 20 14 (2 x 7) 20 (2 x 10) Single 3 Single 7 Single 7/5/3 12 (2 x 6) 14 (2 x 7) Barbell 20 10/6/4 (2 x 5/3/2) Stretch STRETCH Ex.NO Pulses Dead Rows w/ PULSES Push Ups (16 + 16 + 12) Rotator Cuffs .NO Pulses Bent Lateral Raise . Reach through Frog Legs.#2 Slim & Lean _65_ Minutes Jari Love ENDURANCE .NO Pulses (16 each side) Triceps (Dips or 1-Arm Kickbacks) French Press (AKA Overhead Extensions) Biceps .Hammer Curls .s Burned ----% Fat --- . HR Cal.HIGH REPS Simple Exercises With PULSES Jari & Crew Length Type Detail Equipment Weight Range Reps Barb Equipment Wgt Wgt Wgt 4:52 Warm-Up Squats. Reach for Ankles. Lunges & STRETCH 5:43 5:37 5:40 5:45 Lower Lower Upper Lower Upper 5:23 Upper Upper 5:50 Upper Upper 5:32 Upper Upper 5:48 Lower Lower 5:15 Upper Upper 4:30 ABS 4:45 Date Squats w/ PULSES Lunges & Dips w/ PULSES Chest Press w/ PULSES Squats (AKA Bent Leg Deadlifts) .NO Pulses ABS . Triple Row. Biceps Squats. REPEAT Alternating Sets Seated on Ball or Bench Bench 10 / 20 10 / 16 / 20 15 / 16 / 20 16 / 20 / 24 --Single 2.NO Pulses Biceps Curls w/ PULSES One-Legged Squats w/ PULSES (22 each side) Plie' Squats w/ PULSES Shoulder Press . Side Wood Choppers. 5 / 10 8 (2 x 4) Anterior Raise. Single Row. Shoulder Press.

2 Body / 16 / 20 / 40 120 8 (2x4) or Body Bar 5:11 Upper Spider .Moving 11.3 Sets of 8 Push Ups .8 6.9 4. Lateral Raise Deadlift & STRETCH 5 / 10 8 (2x4) 5:11 Lower Reverse Lunge Side Squats .s Burned % Fat .5 6.5 5.#3 Ripped to the Core _63_ Minutes Jari Love ALL DUMBBELLS.3 Sets of 12 ALTERNATING 11. Equipment Weight Range Reps Barb Equipment Wgt Wgt Wgt 5:36 Warm-Up Squats.2 6" ./Min.2 6" .0 5. HR Cal.8" Step Body / 16 / 20 / 40 Single 8 (OR) Body 3 / 5/ 10 ----- 68 16 64 8 (2x4) Single 6 Single 6 Upper/Core Triceps Kick-Backs (On 1 Knee) (32 Each) 5:21 4:53 Date ABS Stretch Ex. Traditional Crunches In Zone Zone Range Avg.8" Step 10 / 20 96 8 8 (2x4) 5:07 5:15 COMBO Upper Step-Ups & Overhead Presses (S-L-O-W Pace) Triceps Push Ups OR French Press 11.0 10 / 16 / 20 / 24 52 10 (2x5) 5:25 COMBO Straight Leg Dead Lifts Lateral Row 7.8 5. NO BARBELL STRENGTH & ENDURANCE Compound Moves (4-LIMB) NO Pulses (Except on Squat/Row Combo) Jari & Crew Length Type Detail Cals. Dips.4 10.2 8" Bench ----16 / 20 / 40 10 / 16 / 20 / 30 24 36 80 80 14 (2x7) 14 (2x7) 5:26 5:10 COMBO COMBO Chest Press (w/ Optional Hip Raise) Bent Leg Dead Lift Biceps Curls 5:16 COMBO Wide Plie' Squats w/ PULSES Upright Row 10. Biceps Shoulder Press. Time Planks.4 16 / 20 / 24 112 14 (2x7) 5:17 COMBO Side Squats off Step w/ Lateral Raises (24 each) Narrow Squats w/ Anterior Raises (On Floor) 11. Supermans.

9 14.7 5.7 14./Min. NO BARBELL Interval Training Intense CARDIO + Simple & Compound Moves w/ PULSES Jari & Crew Chap.2 9. Side Squats.70 REPS (16+14+12+10+8+6+4) 1:32 3:58 1:32 3:59 1:20 3:59 CARDIO 5 VERY FAST Basics onto Step Upper Clean & Press CARDIO 6 Skiers .#4 Ripped 1000 _55_ Minutes Jari Love ALL DUMBBELLS. Straight Leg Dead Lifts 10 / 20 --Step 14.s Burned % Fat .Side Straddle off Step ABS Stretch Ex.9 Step --- Stiff Legged Dead Lifts Reverse Fly 6 7 1:33 4:02 CARDIO 3 Fast Feet (Taps) onto Step Lower 14.) W/ Leg Abduction & Side Squats off Step (48 Each Side) 16 17 18 19 20 1:23 3:58 1:31 3:59 4:53 Date CARDIO 8 Football Run .7 14.10" Bench Curl Ups and Stand to Feet off 8-10" Bench Cal.7 Step Step 10 (2x5) Lat.3 8.1 9.7 14.7 13. Time In Zone Zone Range Avg. Step if No Wgt Pulse Squats on Top of Step Pulse Dips off Step (32 each Leg w/ PULSES) 8 9 10 11 12 13 14 15 1:39 CARDIO 4 VERY FAST Basics onto Step Upper 14.9 11.2 Step Step H.9 14. HR Step 8" . Equipment Weight Range Reps Barb Equipment Wgt Wgt 1 4:35 Warm-Up Squats. Shoulder Presses Stepping & STRETCH 2 3 1:44 3:58 CARDIO 1 Over board sideways and JACK COMBO ----Body / 6 / 10 / 16 --20 / 24 10 / 20 --Body / 6 / 20 ------10 / 16 / 20 --16 / 20 --Single 5 --16 / 20 --6 / 10 ----52 --20 32 --64 --70 --32 --62 --96 --56 --50 --10 (2x5) --20 (2x10) 8 (2x4) --8 (2x4) ------12 (2x6) --12 (2x6) --Single 3 --12 (2x6) --- Side Squats & Dip Backs w/ Anterior Raises (26 each Leg w/ PULSES) 4 5 1:34 3:49 CARDIO 2 Side Lunges off Step Lower Upper 15. Rows.7 5. Length Type Detail Cals.Side Straddle off Step Upper 14. Biceps.8 Step Chest Press & Chest Fly w/ PULSES CARDIO 9 Football Run .0 Step --Step --Step --Step Step Push Up Party .8 5.Fast Feet Side Taps onto Step COMBO Wide Plie' Squats & Biceps Curls CARDIO 7 Down Jack/Up Jack Straddling Step COMBO French Press (AKA Triceps Ext.

NO BARBELL ENDURANCE . Dead Lifts.#5 Ripped & Chiseled _63_ Minutes Jari Love ALL DUMBBELLS.(2 x 6) --- 3:00 4:43 Upper Upper 4:55 1:54 3:37 Upper Upper Upper 4:20 Upper 4:44 Upper 4:44 4:46 4:33 Upper Upper Stretch --% Fat Date . but Slim & Limber's Abs are a Bonus Track Length 4:31 Type Detail Equipment Jari & Crew Weight Range Barb Reps Equipment Wgt Wgt Wgt Warm-Up Squats. HR Biceps Curls.(2 x 6) 12 . Time In Zone Zone Range 4:34 Lower 4:30 3:27 Lower Upper 16 (2x8) or Bar 12 .(2 x 6) Single 6 6 .(2 x 6) 12 .(2 x 6) --10 (2 x 5) 12 .Body Bar Glutes/Quads: Lunges (Performed with back foot on step if desired) Glutes/Quads: Squats (WITH PULSES) VERY HIGH IN CARDIO! Hamstrings/Back: Stiff-Legged & Bent Knee Dead Lifts Chest: Chest Press Chest: Push Ups (WITH PULSES) Chest: Chest Flies Back: Double Arm Bent Over Rows (WITH PULSES) Triceps: Dips (SUBSTITUTE KICKBACKS) Triceps: Skull Crushers Back: Pullovers Shoulders: Overhead Press Shoulders: Combination Anterior & Lateral Lifts Biceps: Biceps Curls with high & low end Biceps: Hammer Curls STRETCH Ex.s Burned 56 88 28+28 62 36 62 32 16+16 38 52 40+20 6 120 88 12 .(2 x 3) Single 6 6 (2 x 3) 4 (2 x 2) 8 (2x4) or Bar 12 .Simple Moves w/ PULSES No Abs.HIGH REPS Supersets . Shoulder Press Lunges & STRETCH 4:24 Lower --6 / 10 / 20 6 / 10 / 20 / 30 16 / 20 / 30 16 / 20 --16 / 20 / 24 6 / 10 / 15 Single 10 / 15 1x 10 / 12 / 15 10 / 16 6 / 10 10 / 15 / 16 16 / 20 --Cal. Dead Rows 6 / 10 / 20 DBs/2 4" Step DBs/2 Body Bar or BB or DBs/2 BB or DBs/2 Incline Step DBs/2 --8" Step DBs/2 BB or DBs/2 Single DB 8" Step BB or DBs/2 8" Step Single DB DBs/2 (Drop Wgts) BB or DBs/2 DBs/2 Avg.

(2 x 5) 10 .(2 x 6) 5:48 COMBO Legs/Shoulders: Moving side Squat. Shoulder Raise. HR 2:51 Stretch --Cal. dip back with shoulder press.#6 Get Extremely Ripped _____ Minutes Jari Love ALL DUMBBELLS.(2 x 4) 8 . Time In Zone Zone Range Avg.(2 x 5) 8 . Upright Rows & STRETCH 6:12 COMBO 10 . Back row) Quads / Biceps: Pulse Quickie Squarts with Knee Lift Bicep Curls Glutes/Chest: Pulse Wide Squats & Step-up Pec Presses. 5 / 10 8 . Step up w/ shoulder press Triceps/Legs/Shoulders: Curtsey Squat off Side of step.(2 x 4) 6:02 COMBO Legs/Biceps: Clean & Press: Squat with shoulder press Dip with Hammer Curls 8 / 10 / 12 12 . w/ reversed lunge Squat to side while doing shoulder raise Light DBs/2 Heavy DBs/2 Light DBs/2 Heavy DBs/2 Light DBs/2 5 / 8 / 10 8 . Back Row w/ narrow squats.HIGH REPS Compound Moves (4-LIMB) Repeats each set two times Length 4:12 Type Detail Equipment Jari & Crew Weight Range Barb Reps Equipment Wgt Wgt Wgt Warm-Up Squats.(2 x 5) 10 . Alternating Lunges w/ Hammer Curls 6 / 10 / 20 DBs/2 Medium DBs/2 Medium DBs/2 Light DBs/2 Light DBs/2 8 / 10 / 12 8 / 10 / 12 5 / 10 5 / 10 --- Biceps Curls.(2 x 4) 6:21 COMBO Legs/Back: Horizontal Rows and Narrow Squat. Shoulder Press.(2 x 4) Glutes/Back: Lunge Row & Stiff Legged Dead-lift (Reverse lunges w/ simult.(2 x 4) 8:42 ABS Push-Ups & Planks/Abs STRETCH Ex. Squat off side and combine w/ shoulder raise to the front 6:04 COMBO COMBO 6:07 6:09 COMBO 6:03 COMBO Legs/Shoulders: Balance & lift knee or kick. with leg lift to back & triceps press. then add knee raise 5 / 8 / 10 / 12 12 .(2 x 6) 6:07 COMBO Back/Triceps w/ Legs: Reverse Flies while lifting legs to back Overhead Triceps Extensions 5 / 10 8 .s Burned --% Fat --- Date . NO BARBELL Weights are for ONE SINGLE Dumbbell ENDURANCE .