Meet the Perfect
Rip Deck, our newest Perfect Fitness product. It combines two movements –
the rotating pushup and the sliding chest fly – into one intense exercise.
We’ve created a 21-Day Workout to help build your chest, back and abdominals.
You can customize your workout with beginner to advanced movements (all
movements are explained here).
This workout is not about speed, but about slow and controlled muscle
contractions. Remember to take it slow and learn your limits safely.
Customize
Your Workout:
Step 1: Determine the number of reps you want to
target for each exercise – use the chart below as a guideline based on your
current fitness level. Remember good form is more important than quantity. If
you struggle with any of the Pushup or Fly exercises, do them with the Knee
Modification until you build up enough strength to perform them without
kneeling.
Step 2: Perform each exercise in the progression
(set) listed and after each exercise rest for 30 to 60 seconds before starting
the next. If you’re an intermediate or advanced level, you will complete the
entire set and then repeat as needed, determined by the chart below.
Step 3: Follow the 21-Day workout – when you’re
finished, you can either restart with a new rep goal or complete the Ab-Rippers
workout (we’ll post that when we get to Week 3). Good luck!
Rep Goals
Chart:
Beginner
|
1 Set
|
4 to
8 reps per set
|
Intermediate
|
2
Sets
|
8 to
12 reps per set
|
Advanced
|
3
Sets
|
12 to
18 reps per set
|
Rip Deck
Workout, Week 1:
·
Day 1:
o
Regular Pushup Set
o
Modified Fly Set
o
Wide Pushup Set
o
Modified Fly Set
o
Close Pushup Set
·
Day 2:
o
OFF DAY
·
Day 3:
o
Regular Pushup Set
o
Modified Fly Set
o
Wide Pushup Set
o
Modified Fly Set
o
Close Pushup Set
·
Day 4:
o
OFF DAY
·
Day 5:
o
Regular Pushup Set
o
Modified Fly Set
o
Wide Pushup Set
o
Modified Fly Set
o
Close Pushup Set
·
Day 6:
o
OFF DAY
·
Day 7:
o
Regular Pushup Set
o
Modified Fly Set
o
Wide Pushup Set
o
Modified Fly Set
o
Close Pushup Set
