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“The Next 28 Days”

How Do I Get Ripped?

Insanity Asylum hybrid…

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“THE NEXT 28 DAYS”

Week 1

Day 1 – PUSH – 3 Sets x 8,6,4 at 90-sec rest between sets [target shoulders, chest, triceps, abs]

  • Bench Press
  • Shoulder Press
  • Decline Press
  • Skullcrusher
  • Chest Fly
  • Shoulder Fly
  • Incline Press
  • Weighted Dips
  • Weighted Hanging Knee Raise (Abs)

Day 2 – ASYLUM Speed & Agility

Day 3 – PULL – 3 Sets x 8,6,4 at 90-sec rest between sets [target back, biceps, legs, shoulders, abs]

  • Max Rep Wide Grip Pullups (1-set warmup)
  • Weighted Pullups
  • Dumbbell Curl
  • Dumbbell Squat
  • Row
  • Dumbbell Concentration Curl
  • Shoulder Shrugs
  • Hammer Curl
  • Weighted Hanging Knee Raise (Abs)

Day 4 – ASYLUM Vertical Plyo

Day 5 – PUSH/PULL – P90X One-on-One 30/15 Upper Body Massacre

Day 6 – ASYLUM Game Day – Overtime

Day 7 – REST

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Week 2

Day 1 – PUSH – 3 Sets x 8,6,4 at 90-sec rest between sets [target shoulders, chest, triceps, abs]

  • Bench Press
  • Shoulder Press
  • Decline Press
  • Skullcrusher
  • Chest Fly
  • Shoulder Fly
  • Incline Press
  • Weighted Dips
  • Weighted Hanging Knee Raise (Abs)

Day 2 – ASYLUM Speed & Agility

Day 3 – PULL – 3 Sets x 8,6,4 at 90-sec rest between sets [target back, biceps, legs, shoulders, abs]

  • Max Rep Wide Grip Pullups (1-set warmup)
  • Weighted Pullups
  • Dumbbell Curl
  • Dumbbell Squat
  • Row
  • Dumbbell Concentration Curl
  • Shoulder Shrugs
  • Hammer Curl
  • Weighted Hanging Knee Raise (Abs)

Day 4 – ASYLUM Vertical Plyo

Day 5 – PUSH/PULL – Insanity Upper Body Weight Training

Day 6 – ASYLUM Game Day – Overtime

Day 7 – REST

 .

Week 3

Day 1 – PUSH – 3 Sets x 8,6,4 at 90-sec rest between sets [target shoulders, chest, triceps, abs]

  • Bench Press
  • Shoulder Press
  • Decline Press
  • Skullcrusher
  • Chest Fly
  • Shoulder Fly
  • Incline Press
  • Weighted Dips
  • Weighted Hanging Knee Raise (Abs)

Day 2 – ASYLUM Speed & Agility

Day 3 – PULL – 3 Sets x 8,6,4 at 90-sec rest between sets [target back, biceps, legs, shoulders, abs]

  • Max Rep Wide Grip Pullups (1-set warmup)
  • Weighted Pullups
  • Dumbbell Curl
  • Dumbbell Squat
  • Row
  • Dumbbell Concentration Curl
  • Shoulder Shrugs
  • Hammer Curl
  • Weighted Hanging Knee Raise (Abs)

Day 4 – ASYLUM Vertical Plyo

Day 5 – PUSH/PULL – ASYLUM Strength

Day 6 – ASYLUM Game Day – Overtime

Day 7 – REST

 .

Week 4

Day 1 – PUSH – 3 Sets x 8,6,4 at 90-sec rest between sets [target shoulders, chest, triceps, abs]

  • Bench Press
  • Shoulder Press
  • Decline Press
  • Skullcrusher
  • Chest Fly
  • Shoulder Fly
  • Incline Press
  • Weighted Dips
  • Weighted Hanging Knee Raise (Abs)

Day 2 – ASYLUM Speed & Agility

Day 3 – PULL – 3 Sets x 8,6,4 at 90-sec rest between sets [target back, biceps, legs, shoulders, abs]

  • Max Rep Wide Grip Pullups (1-set warmup)
  • Weighted Pullups
  • Dumbbell Curl
  • Dumbbell Squat
  • Row
  • Dumbbell Concentration Curl
  • Shoulder Shrugs
  • Hammer Curl
  • Weighted Hanging Knee Raise (Abs)

Day 4 – ASYLUM Vertical Plyo

Day 5 – PUSH/PULL – P90X One-on-One 30/15 Upper Body Massacre

Day 6 – ASYLUM Game Day – Overtime

Day 7 – REST

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“The Next 28 Days”… beginning Monday 5.23.2011. Let’s do this together. Stop back for updates!!

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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, HowDoIGetRipped.com and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!

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