RIPPED in 60 + 30 featuring the Powertec Levergym

 

RIPPED in 60 + 30

Featuring the POWERTEC Levergym

 

By: Ian Lauer CSCS

www.IanLauer.com

 

 

Are you looking to create your best physique ever?  If you’re reading this chances are pretty good that your answer is a resounding YES!  The good news is that you have come to the right place.  The bad news is that it doesn’t happen overnight and it won’t be easy.  But then again, anything worth accomplishing never is.  Over the years I imagine you have read a slew of workouts and most likely tried a multitude of them.  Changing up your workouts on occasion when you feel you have reached a plateau is a good way to bust through and reach new heights.   That’s what this workout is all about.

 

In the majority of workouts you are focusing on a certain number of reps and sets.  That’s a fine way to workout.   As a matter of fact, the majority of my personal workouts are based on certain rep ranges.  But, on occasion I like to focus on “The Clock.”  You may be asking, “What does that mean?”  I’m eluding to the old concept of “TUT” AKA: “Time Under Tension” combined with “Intensity.”  As a review, TUT means the Time Your Muscle is Under Tension during any given set.  When I say INTENSITY, I’m talking about moving from set to set without wasted time.  You will quickly see that you find yourself working harder and more intensely through the entire workout and during every set when you do this.

 

So, where does the “Ripped in 60 + 30” come into play?  Well, as mentioned before we are combining TUT with INTENSITY and the 60 + 30 are the time periods for each respectively.  In other words, you will be cranking out reps for 60 seconds at a time followed by 30 seconds of rest before the next set and so on and so forth.  The goal for this “Ripped in 60 + 30” workout is a 2:1 Work to Rest ratio.  This is opposite of the Work to Rest ratio of many workouts which are typically more in the range of 1:2-1:5 featuring more Rest than Work.

 

Be aware that when you start a workout such as this you will be forced to use less weight than you would typically use.  This is a result of the temporary muscle fatigue that happens.  We are essentially forcing the body to utilize different energy systems that don’t put out the same kind of power as those that readily recharge and available when you take longer rest periods.  Don’t let this bum you out!  Be aware that at this point you are challenging your body in a slightly different way that will lead to dramatic new results.

 

Your muscle pump and ensuing workout when hitting the Ripped in 60 + 30 is going to be ridiculous.  You will probably notice an increase in appetite.  This is telling you that your metabolism is increasing.  You will also probably notice an increase in post workout muscle soreness.  This too is telling you that your workout has challenged you in a new way.  To top it off you will notice you will be breathing much heavier than usual during your session.  This is the result of the additional work your cardiovascular system is facing in the workout.  All of these are good things and will help you get closer and closer to your target body.

 

You’re probably wondering how long these workouts are and what they look like?  Let’s address question number one first.  For every exercise you will perform FOUR SETS.  That means each exercise is FOUR MINUTES of TUT and a total of TWO MINUTES REST totaling SIX MINUTES TOTAL PER EXERCISE.  In any given workout we will hit FIVE EXERCISES.  The resulting total time is THIRTY MINUTES PER WORKOUT.  You may be thinking, “Thirty minutes isn’t long enough.”  Well I have some news for you…if you stick to “The Clock” strictly you will be amazed at the workout you get in just 30 minutes!  You will get a thorough Weight Training AND Cardiovascular workout in.  I should say that this workout is not about developing your peak strength.  This workout is about getting YOU Ripped!

 

ProNOTE: You can use this training concept with any piece of POWERTEC training equipment.

 

Now that you know what the program is about and understand it’ basic concept, let’s take a look at a specific example of the “RIPPED in 60 + 30” on the POWERTEC Levergym. 

 

 

RIPPED in 60 + 30

Featuring the POWERTEC Levergym

 

THE LIFT:

MONDAY (Chest)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Bench Press

Incline Bench Press

Chest Fly (Accessory)

Decline Bench Press

Neutral Grip Bench Press

 

TUESDAY (Back)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Barbell Row

Lat Pull-down (Overhand)

Low Cable Row

Lat Pull-down (Underhand)

Straight arm Press-down (Mimicking a Dumbbell or Barbell Pullover)

 

WEDNESDAY (Legs)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Squat

Leg Curl

Leg Extension

Alternating Lunges

Calf Raises with Barbell Attachment

 

THURSDAY (Shoulders)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Shoulder Press

Upright Row (Using Barbell Attachment or Low Cable Attachment)

Single Arm Side Raises from Low Cable Point

(This is the ONE EXCEPTION to the 60 second per lift.  Instead do 30 seconds left arm 30 sec. right arm 30, seconds rest and repeat so that you still get 4 sets for each side.)

Front Raises (From Low Cable Attachment)

Rear Delt Pull (Using Fly Accessory)

 

FRIDAY (Arms)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Preacher Curl (Accessory)

Triceps Pushdown

Barbell Style Curl

Triceps Dips (Accessory)

Low Cable Curl

Lying Triceps Extension AKA Skull Crusher from Low Pulley Position)

 

SATURDAY (Abs / Lower Back)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Sit-ups

Supermans

Russian Twists (With Weight Plate)

Twisting Plank

Leg Raises

 

There you go!  In exactly 3 hours per WEEK you can get in all the Weight Training AND Cardio you need to get RIPPED!  It won’t be easy.  It may not always be fun.  But if you stick to it, IT WILL WORK!  Now, get on your POWERTEC Levergym, put in your 3 hours per week and GET RIPPED!

 

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