Rip Deck 21-Day Workout: Week 3

Ready to add the final step to your Rip Deck workout? It’s time to add the rotating motion into the fly sets. As always, take it slow and watch your form to ensure your safety. Want to push yourself after the 21 days are up? We’ve also included our Abs + Arms 1 Week Ripper Workout. Use it as a 4^th week with the Rip Deck, or work it in during your off days in other workouts. Motions for the rotating fly and 1 Week Ripper are explained here.

Rip Deck Workout, Week 3:

·         Day 15:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 16:

o   OFF DAY

·         Day 17:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 18:

o   OFF DAY

·         Day 19:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

·         Day 20:

o   OFF DAY

·         Day 21:

o   Regular Pushup Set

o   Rotating Fly Set

o   Wide Pushup Set

o   Rotating Fly Set

o   Close Pushup Set

Abs + Arms Workout – 1 Week Ripper:

·         Day 1:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 2:

o   OFF DAY

·         Day 3:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 4:

o   OFF DAY

·         Day 5:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts

·         Day 6:

o   OFF DAY

·         Day 7:

o   Mountain Climbers

o   Atomic Pushups

o   Squat Thrusts