The 1.5-REP RIPPER from BJ Gaddour, former Men’s Health fitness director and MetaShred creator.
This full-body workout use the 1.5-Rep Technique maximizes muscle and strength by adding an extra half rep to every exercise in this routine. By spending twice as much time in the most challenging portion of each move, you’ll blast through sticking points and make lighter loads go a longer way. Oh yeah- the pumps are precious!
Each Triset consists of 3 non-competitive moves that you perform back-to-back-to-back, resting only as needed between moves. Perform each Triset for 2-3 rounds, resting 1-2 minutes between rounds, before moving on to the next Triset.
Pullups @ 6-8 or max reps
1-Leg Stability Ball Leg Curls- Left @ max reps or 60-90 seconds
1-Leg Stability Ball Leg Curls- Right @ max reps or 60-90 seconds
Dips @ 6-8 or max reps
Landmine 1-Arm Bulgarian Hip-Hinges- Left @ 8-12 reps or 60-90 seconds
Landmine 1-Arm Bulgarian Hip-Hinges- Right @ 8-12 reps or 60-90 seconds
Split Kneeling Biceps Curls @ 8-12 reps or 60-90 seconds
Bag Bear-Hug Bulgarian Split Squats- Left @ 8-12 reps or 60-90 seconds
Bag Bear-Hug Bulgarian Split Squats- Right @ 8-12 reps or 60-90 seconds
Split Stance Overhead Presses @ 8-12 reps or 60-90 seconds
1-Leg Calf Raises- Left @ 8-12 reps or 60-90 seconds
1-Leg Calf Raises- Right @ 8-12 reps or 60-90 seconds