NINJA
AESTHETICS 2
Copyright: © 2020 by Tome Tao
All rights reserved
This book or any part thereof, may not be reproduced or
recorded in any form without permission, except for
brief quotations embodied in critical articles or reviews
TABLE OF CONTENTS
Chapter 1
EQUIPMENT NEEDED
Chapter 2
PROGRAM SETUP
Chapter 3
SPLIT
Chapter 4
HOW TO PROGRESS
Chapter 5
FAQS
DISCLAIMER
This workout program is not designed to, and therefore
does not, provide medical advice.
All content, including text, images and information,
available in this file are for general informational
purposes only.
The content is not intended to substitute for professional
medical advice, diagnosis or treatment.
Please never disregard professional medical advice, or
delay in seeking it, because of anything you have read in
this workout program.
Tao shall not be held liable for any damage and/or injury
caused by the exercises you obtain from this file.
If you do not agree with the statements above, then you
should not apply any of the exercises, workouts and
training advice offered by this program
CHAPTER 1 EQUIPMENT NEEDED
CHAPTER 1 EQUIPMENT NEEDED
For this program to be effective, you’ll need the
following equipment
Rings
Gymnastic rings are an amazing piece of equipment that
will give you the most intense muscle contractions
you’ve ever felt.
They are mandatory for this program, and after one
session with them you’re guaranteed to be hooked and
sore in muscles you never knew existed
If you don’t already own a pair go ahead and get
them here
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CHAPTER 1 EQUIPMENT NEEDED
Weights
Although rings are exceptional for sculpting your
physique, you'll eventually need to add load to increase
training intensity and force new growth.
This especially true if you're serious about developing a
sexy pair of legs
There are multiple ways to add load to your training, but
my preferred method is through the use of a weighted
vest, which you can get here
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CHAPTER 2 PROGRAM SETUP
CHAPTER 2 PROGRAM SETUP
In this program, each muscle group will be trained twice
per week using an upper/lower split
This will ensure that you’re training with a perfect blend
of frequency and intensity to stimulate muscle growth
and fat burning throughout the entire week
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
UPPER
1
LOWER
1
REST
UPPER
2
LOWER
2
REST
REST
The schedule above is an outline for how the workouts
will be structured, but you are more than welcome to
switch things around as long as you follow the following
dojo rules
(I) Never train more than 4 - 5 times per week
(II) Do not train for more than 2 days in row, because
rest is equally as important as your workouts
(III) If you miss a session here and there, don’t stress.
Get back on track as soon as possible because
consistency over the long term is more important than
perfection
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CHAPTER 2 PROGRAM SETUP
WARM-UP
Before each workout session, you’ll perform a short
warm-up to get your muscles and nervous system ready
for the work ahead
In addition, warming up properly is important for
reducing the risk of injury and improving performance
during your workout sessions
So don’t skip it unless you want to become a resident of
Snap City!
UPPER
WARMUP
EXERCISE
SETS
REPS
Shoulder Dislocations
2
10
Tabletop Bridge
2
6
SETS
REPS
Infant Squats
2
6
Glute Marches
2
10
LOWER
WARMUP
EXERCISE
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CHAPTER 3 SPLIT
CHAPTER 3 SPLIT
EXERCISE
SETS
REPS
REST
UPPER
1
(MIN)
Ring Support
2-3
10 - 20
1-2
Baby Ring Dips
2-3
8 - 12
2-3
Ring Rows
2-3
8 - 12
2-3
Ring Push Ups
2-3
8 - 12
2-3
Baby Pull Ups
2-3
8 - 12
2-3
Bicep Curl
1-2
8 - 12
1-2
EXERCISE
SETS
REPS
REST
(seconds)
LOWER
1
(MIN)
Ring Pistol Squat
2-3
8 - 12
2-3
Squats
2-3
15 - 20
2-3
Glute Bridge
2-3
15 - 20
2-3
Compressions
2-3
8 - 12
1-2
Calf Raise
3-4
8 - 12
1-2
(Single Leg)
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CHAPTER 3 SPLIT
EXERCISE
SETS
REPS
REST
UPPER
2
(MIN)
Ring Support
2-3
10 - 20
1-2
Pull Up Eccentrics
3-4
3-5
2-3
Scapula Pulls
2-3
8 - 12
2-3
Bulgarian Push Ups 2 - 3
8 - 12
2-3
Face Pulls
2-3
8 - 12
1-2
Tricep Extensions
1-2
8 - 12
1-2
EXERCISE
SETS
REPS
REST
(seconds)
LOWER
2
(MIN)
Step Ups
2-3
8 - 12
2-3
Frog Pumps
2-3
15 - 20
2-3
Squat
2-3
25 - 30
2-3
Single Leg Bridge
2-3
8 - 12
1-2
Calf Raise
3-4
8 - 12
1-2
(Single Leg)
NOTE
All exercises have clickable links
with video demonstrations
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CHAPTER 4 HOW TO PROGRESS
CHAPTER 4 HOW TO PROGRESS
To make progress in the mirror, you must strive for
progress in your workouts
This is the basic principle of progressive overload
Which states that for your physique to improve you must
push your body to adapt to tensions above and beyond
what it has experienced before
And this can be accomplished in this program by using
the following tactics:-
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CHAPTER 4 HOW TO PROGRESS
CHANGE LEVERAGE
One of the beautiful things about training with rings is
the ability to make an exercise more challenging by
simply altering your body position
For example, most pushing exercises like pushups can be
made harder by bringing the rings closer to the ground
EASY
HARD
While pulling movements, like rows can be made more
challeging by becoming more horizontal to the ground
EASY
HARD
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CHAPTER 4 HOW TO PROGRESS
ADD REPS & SETS
Another simple way to increase the demands on your body
and force new growth is adding reps performed during each
session. For example
WEEK 1 Baby Ring Dips 2 x 8
WEEK 2 Baby Ring Dips 2 x 10 (Add 2 reps)
WEEK 3 Baby Ring Dips 2 x 12 (Add 2 reps)
By increasing the reps performed every week, you will be
placing more metabolic stress on your muscles and hence get
closer to building your ideal physique
But once you reach the upper limit of the rep range
prescribed, you’ll need to keep increasing your training
volume for further progress
And this can simply be achieved by adding an extra set
WEEK 4 Baby Ring Dips 3 x 12 (Add 1 set)
Yet, although adding reps and sets to your training program
is an excellent method for increasing volume. If you want to
take things to another lever, you’ll need to...
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CHAPTER 4 HOW TO PROGRESS
ADD WEIGHT
At some point in your training, you’ll be able to hit the upper
end of the set and reps bracket prescribed. And when this
happens it means it's time to stimulate mucho gains by
adding external load to your exercises via a weighted vest
WEEK 5 Baby Ring Dips 3 x 8 (Add 10 lbs)
WEEK 6 Baby Ring Dips 3 x 10 (Add 10 lbs, Add 2 reps)
WEEK 7 Baby Ring Dips 3 x 12 (Add 10 lbs, Add 2 reps)
WEEK 8 Baby Ring Dips 3 x 8 (Add 15 lbs)
Muchacho! All the progressive overload methods listed above
for are guaranteed to keep you on the gain train for the long
haul
But my favorite way to progress and increase the fun factor
of training is to...
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CHAPTER 4 HOW TO PROGRESS
USE MORE CHALLENGING EXERCISES
This is what makes bodyweight training so unique and
fun
Because training with harder exercise variations will
increase muscular tension and send a strong signal to
your body to keep growing
And, nothing feels better than being able to perform
moves that once seemed impossible
So if you're up for the challenge and feel like the
movements in this program have gotten too easy, go
ahead and pick up a copy of Ninja Aesthetics 2
Intermediate
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CHAPTER 5 FAQS
CHAPTER 5 FAQS
HOW HARD SHOULD I TRAIN?
For optimal results, you should train 2-3 reps short of
muscular failure during each set.
HOW LONG SHOULD I RUN THIS PROGRAM?
Sadly no program works forever and eventually you will
need to change things up to make more progress.
But beware of program hopping and do not switch
between routines until you have completed at least 8 - 12
weeks of this program.
WHERE CAN I SETUP MY RINGS?
Great thing about rings is the ability to hang them up
almost anywhere. For example
Pull Up Bars
Under staircases
Tree Branches
Basketball hoops
Over exposed beams
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CHAPTER 5 FAQS
SHOULD I TRAIN IF I’M SORE?
When you first start this program, you may notice a lot
of soreness the days after your workout.
This is normal but not an excuse to skip workouts
Luckily, over time your body will adapt to the training
intensity and frequency making soreness less of an issue
CAN I DO CARDIO?
Yes! Cardio is not mandatory for this program but its
great for your overall health and highly recommended.
Some of my favorite forms are
Walking
Bike Riding
Skateboarding
And of course… Horizontal Cardio
They're many more forms of cardio, but pick the style
you enjoy the most and can stick too.
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CHAPTER 5 FAQS
HOW DO I IMPROVE MY FALSE GRIP?
If one your goals is to master a strict ring muscle up,
you’ll need to develop the false grip
Unlike a regular neutral grip, the false grip requires your
wrist to stay above the rings at all times
At first, this grip will feel uncomfortable because it
requires a decent amount of wrist flexibility and forearm
strength to perform
But luckily, it can easily be strengthened by being used
with basic pulling movements like Rows before moving
on to more challenging movements like Pull ups
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CHAPTER 5 FAQS
HOW ABOUT NUTRITION?
Even with the perfect training routine, progress will be
minimal if nutrition is inadequate.
But your nutrition needs to match your current goals and
if you’re trying to build mass you should checkout TAO
MASS
While if you’re goal is fat loss, TAO SHRED would be
right for you
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GOOD LUCK
Muchacho!
You've got everything you need to start working
towards a physique to be proud off
I believe in you, and can’t wait to see your
amazing results
Thank you for all your support and I wish you
the best of luck in your quest for Ninja
Aesthetics