RIP 1
1. Warm Up (I Like It – Enrique Iglesias)
16 cts intro
1X 4/4 deadlift
4X 2/2 deadlift
4X 3/1 deadlift
4X 1/1/1/1 deadrow
1X
4X
4X
8X
4/4 upright row
2/2 upright row
3/1 upright row (transition to OH press)
1/1 OH press (transition to squats)
8X
4X
2X
8X
2/2 squat
1/3 squat
2/2/2/2 alt squat
1/1/1/1 alt squat
3X 2/2 OH press
4 cts release bar
4 cts transition to underhand grip
8X
4X
2X
8X
2/2 bicep curl
1/3 bicep curl
2/2/2/2 bicep row
1/1/1/1 bicep row
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RIP 1
2. Legs 1 (Telephone – Lady Gaga feat. Beyoncé)
16 cts intro
1X 4/4 squat
4X
1X
4X
4X
4X
2/2 squat
4/4 squat
2/2 squat
3/1 squat
4X dbl T B½ squat
1X hold at bottom
1X 2/2 squat (UP ONLY)
16X 1/1 squat
REP
16 cts transition to wide stance
1X
8X
4X
4X
4/4 squat
2/2 squat
3/1 squat
4X dbl T B½ squat
1X hold at bottom
1X 2/2 squat (UP ONLY)
16X 1/1 squat
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RIP 1
3. Chest (Love The Way You Lie – Eminem feat. Rihanna)
16 cts intro
1X 4/4 chest press
8X 1/1 chest press
4X 7/1 chest press
4X 2X 1/1 chest press
1X 2/2 chest press
12X 1/1 chest press
REP
16 cts transition to plates
4X 7/1 chest fly
4 cts pause
4X 2X 1/1 chest fly
1X 2/2 chest fly
12X 1/1 chest fly
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RIP 1
4. Back (Whataya Want From Me – Adam Lambert)
16 cts intro – front foot on step
1X 4/4 rev fly
14X 1/1 rev fly
8 cts change lead leg
4X 1/1 T½ 4-rep rev fly
2X 4/4 rev fly
32 cts transition to one-arm bent-over row
4X 2/2 bent over row R
4X 3/1 bent over row R
4X 1/3 bent over row R
16X 1/1 bent over row R
32 cts transition to left leg
REP
32 cts transition to standing with bar
8X 2/2 deadlift
4 cts pause
4X 3-rep deadrow
8 cts shoulder roll
8 cts transition to wide grip
4X 3-rep deadrow
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RIP 1
5. Triceps (Push Up – Freestylers)
16 cts intro
1X 4/4 tricep press
8X
1X
1X
1X
2X
2/2 tricep press
4/4 pullover (UP ONLY)
4/4 tricep ext
4/4 pullover (DOWN ONLY)
3X 1/1 tricep press
1X 2/2 pullover (UP ONLY)
3X 1/1 tricep ext
1X 2/2 pullover (DOWN ONLY)
8X B½ tricep press
REP
4X 2/2 tricep press
32 cts transition to standing with plate
2X 4/4 tricep OH ext
8X 1/1 B½ tricep OH ext
4X 2/2 tricep OH ext
16X 1/1 tricep OH ext
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RIP 1
6. Biceps (Cowboy Casanova – Carrie Underwood)
16 cts intro
2X 4/4 bicep curl
7X 1/3 bicep curl
1X 4/4 bicep curl (UP ONLY)
14X 1/1 bicep curl
REP
1X 4/4 bicep curl (DOWN ONLY)
32 cts recovery or isometric hold at 90°
4X 3-rep bicep row
14X 1/1 bicep curl
4X 4/4 bicep curl
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RIP 1
7. Legs 2 (Listen To Your Heart – DHT)
16 cts intro
1X 4/4 squat
2X 2/2/2/2 alt squat
4X 1/1/1/1 T½ alt squat
12X 1/1/1/1 alt squat
16 cts transition to lunge
1X 4/4 lunge R
8X 2/2 lunge R
4X 1/1 T½ lunge R
12X 1/1 lunge R
16 cts recovery
1X 4/4 lunge R
16X dbl T T½ lunge R
16X dbl T B½ lunge R
16 cts transition to other leg
REP L
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RIP 1
8. Shoulders (Louder and Prouder – Brooklyn Bounce vs. Sample
Rippers)
16 cts intro
2X 4/4 lat raise
4X 2/2 lat raise
16X 1/1 lat raise
16 cts transition to bar
8X 1/1 upright row
4X 2/2 upright row
2X 2/2/2/2 clean & press
8 cts shoulder roll
6X 2X 1/1 upright row
1X 1/1/1/1 clean & press
24 cts transition to plates
2X 4/4 dbl front raise palms up
8X 1/1 front raise
4 cts pause
2X 2/2/2/2 front raise + open arms wide
6X 1/1/1/1 stagger front raise + open arms wide
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RIP 1
9. Core (Tik Tok – Ke$ha)
4X 2/2 crunch
4X 1/H/2 crunch (feet up on last one)
2X 12X dbl T crunch
1X 2/2 leg ext
REP cross crunch R
REP cross crunch L
16 cts bridge
16 cts transition to hover
32 cts hover
1X hover + 1/1/1/1 feet wide & narrow
3X 3X hover + 1/1/1/1 feet wide & narrow
1X 2/2 knees down/up
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