! " # $ RIPPED IN 6 CHALLENGE Home Workouts Oxford Drop Sets Oxford Drop Sets Add To Calendar & 0 ␣ Week 1 Day 1 Sets Reps Muscle Group Bench Press 3 10 Chest Reverse-Grip Dumbbell Bench Press 3 10 Chest Dumbbell Flye 3 10 Chest Cable Crossover (Mid Pulley) 3 10 Chest Bent-Over Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back Rope Pulldown 3 10 Back Straight-Arm Pulldown 3 10 Back Standing Dumbbell Shoulder Press 3 10 Shoulde rs Dumbbell Upright Row 3 10 Shoulde rs Dumbbell Lateral Raise 3 10 Shoulde rs Bent-Over Lateral Raise 3 10 Shoulde rs Barbell Shrug 3 10 Traps Behind The Back Barbell Shrug 3 10 Traps Barbell Upright Row 3 10 Shoulde rs Smith Machine Hip Thrust 3 10 Abs Smith Machine Crunch 3 10 Abs Cable Woodchopper 3 10 Abs Sets Reps Muscle Group Squat 3 10 Legs Deadlift 3 10 Whole Body Romanian Deadlift 3 10 Legs Dumbbell Reverse Lunge 3 10 Legs Standing Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Seated Calf Raise 3 10 Calves Close-Grip Bench Press 3 10 Triceps Lying Triceps Extension 3 10 Triceps Dumbbell Overhead Extension 3 10 Triceps Standing Barbell Curl 3 10 Biceps Incline Dumbbell Curl 3 10 Biceps Hammer Curl 3 10 Biceps Dumbbell Wrist Curl 3 10 Forearm s Dumbbell Reverse Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Cable Crossover (Low Pulley) 3 10 Chest Incline Dumbbell Flye 3 10 Chest Reverse-Grip Bench Press 3 10 Chest Dumbbell Bench Press 3 10 Chest Straight-Arm Pulldown 3 10 Back Reverse-Grip Lat Pulldown 3 10 Back Reverse Grip Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back High Cable Rear Delt Flye 3 10 Shoulde rs Cable Lateral Raise 3 10 Shoulde rs Arnold Press 3 10 Shoulde rs Cable Upright Row 3 10 Shoulde rs Barbell Upright Row 3 10 Shoulde rs Behind The Back Barbell Shrug 3 10 Traps Dumbbell Shrug 3 10 Traps Standing Oblique Cable Crunch 3 10 Abs Cable Crunch 3 10 Abs Smith Machine Hip Thrust 3 10 Abs Sets Reps Muscle Group Romanian Deadlift 3 10 Legs Deadlift 3 10 Whole Body Dumbbell Reverse Lunge 3 10 Legs Squat 3 10 Legs Seated Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Standing Calf Raise 3 10 Calves Reverse-Grip Triceps Pressdown 3 10 Triceps Rope Triceps Pressdown 3 10 Triceps Close-Grip Bench Press 3 10 Triceps Preacher Curl 3 10 Biceps Behind The Back Cable Curl 3 10 Biceps Standing Barbell Curl 3 10 Biceps Barbell Reverse Wrist Curl 3 10 Forearm s Barbell Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Bench Press 3 10 Chest Reverse-Grip Dumbbell Bench Press 3 10 Chest Dumbbell Flye 3 10 Chest Cable Crossover (Mid Pulley) 3 10 Chest Bent-Over Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back Rope Pulldown 3 10 Back Straight-Arm Pulldown 3 10 Back Standing Dumbbell Shoulder Press 3 10 Shoulde rs Dumbbell Upright Row 3 10 Shoulde rs Dumbbell Lateral Raise 3 10 Shoulde rs Bent-Over Lateral Raise 3 10 Shoulde rs Barbell Shrug 3 10 Traps Behind The Back Barbell Shrug 3 10 Traps Barbell Upright Row 3 10 Shoulde rs Smith Machine Hip Thrust 3 10 Abs Smith Machine Crunch 3 10 Abs Cable Woodchopper 3 10 Abs Sets Reps Muscle Group Squat 3 10 Legs Deadlift 3 10 Whole Body Romanian Deadlift 3 10 Legs Dumbbell Reverse Lunge 3 10 Legs Standing Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Seated Calf Raise 3 10 Calves Close-Grip Bench Press 3 10 Triceps Lying Triceps Extension 3 10 Triceps Dumbbell Overhead Extension 3 10 Triceps Standing Barbell Curl 3 10 Biceps Incline Dumbbell Curl 3 10 Biceps Hammer Curl 3 10 Biceps Dumbbell Wrist Curl 3 10 Forearm s Dumbbell Reverse Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Cable Crossover (Low Pulley) 3 10 Chest Incline Dumbbell Flye 3 10 Chest Reverse-Grip Bench Press 3 10 Chest Dumbbell Bench Press 3 10 Chest Straight-Arm Pulldown 3 10 Back Reverse-Grip Lat Pulldown 3 10 Back Reverse Grip Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back High Cable Rear Delt Flye 3 10 Shoulde rs Cable Lateral Raise 3 10 Shoulde rs Arnold Press 3 10 Shoulde rs Cable Upright Row 3 10 Shoulde rs Barbell Upright Row 3 10 Shoulde rs Behind The Back Barbell Shrug 3 10 Traps Dumbbell Shrug 3 10 Traps Standing Oblique Cable Crunch 3 10 Abs Cable Crunch 3 10 Abs Smith Machine Hip Thrust 3 10 Abs Sets Reps Muscle Group Romanian Deadlift 3 10 Legs Deadlift 3 10 Whole Body Dumbbell Reverse Lunge 3 10 Legs Squat 3 10 Legs Seated Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Standing Calf Raise 3 10 Calves Reverse-Grip Triceps Pressdown 3 10 Triceps Rope Triceps Pressdown 3 10 Triceps Close-Grip Bench Press 3 10 Triceps Preacher Curl 3 10 Biceps Behind The Back Cable Curl 3 10 Biceps Standing Barbell Curl 3 10 Biceps Barbell Reverse Wrist Curl 3 10 Forearm s Barbell Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Bench Press 3 10 Chest Reverse-Grip Dumbbell Bench Press 3 10 Chest Dumbbell Flye 3 10 Chest Cable Crossover (Mid Pulley) 3 10 Chest Bent-Over Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back Rope Pulldown 3 10 Back Straight-Arm Pulldown 3 10 Back Standing Dumbbell Shoulder Press 3 10 Shoulde rs Dumbbell Upright Row 3 10 Shoulde rs Dumbbell Lateral Raise 3 10 Shoulde rs Bent-Over Lateral Raise 3 10 Shoulde rs Barbell Shrug 3 10 Traps Behind The Back Barbell Shrug 3 10 Traps Barbell Upright Row 3 10 Shoulde rs Smith Machine Hip Thrust 3 10 Abs Smith Machine Crunch 3 10 Abs Cable Woodchopper 3 10 Abs Sets Reps Muscle Group Squat 3 10 Legs Deadlift 3 10 Whole Body Romanian Deadlift 3 10 Legs Dumbbell Reverse Lunge 3 10 Legs Standing Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Seated Calf Raise 3 10 Calves Close-Grip Bench Press 3 10 Triceps Lying Triceps Extension 3 10 Triceps Dumbbell Overhead Extension 3 10 Triceps Standing Barbell Curl 3 10 Biceps Incline Dumbbell Curl 3 10 Biceps Hammer Curl 3 10 Biceps Dumbbell Wrist Curl 3 10 Forearm s Dumbbell Reverse Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Cable Crossover (Low Pulley) 3 10 Chest Incline Dumbbell Flye 3 10 Chest Reverse-Grip Bench Press 3 10 Chest Dumbbell Bench Press 3 10 Chest Straight-Arm Pulldown 3 10 Back Reverse-Grip Lat Pulldown 3 10 Back Reverse Grip Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back High Cable Rear Delt Flye 3 10 Shoulde rs Cable Lateral Raise 3 10 Shoulde rs Arnold Press 3 10 Shoulde rs Cable Upright Row 3 10 Shoulde rs Barbell Upright Row 3 10 Shoulde rs Behind The Back Barbell Shrug 3 10 Traps Dumbbell Shrug 3 10 Traps Standing Oblique Cable Crunch 3 10 Abs Cable Crunch 3 10 Abs Smith Machine Hip Thrust 3 10 Abs Sets Reps Muscle Group Romanian Deadlift 3 10 Legs Deadlift 3 10 Whole Body Dumbbell Reverse Lunge 3 10 Legs Squat 3 10 Legs Seated Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Standing Calf Raise 3 10 Calves Reverse-Grip Triceps Pressdown 3 10 Triceps Rope Triceps Pressdown 3 10 Triceps Close-Grip Bench Press 3 10 Triceps Preacher Curl 3 10 Biceps Behind The Back Cable Curl 3 10 Biceps Standing Barbell Curl 3 10 Biceps Barbell Reverse Wrist Curl 3 10 Forearm s Barbell Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Bench Press 3 10 Chest Reverse-Grip Dumbbell Bench Press 3 10 Chest Dumbbell Flye 3 10 Chest Cable Crossover (Mid Pulley) 3 10 Chest Bent-Over Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back Rope Pulldown 3 10 Back Straight-Arm Pulldown 3 10 Back Standing Dumbbell Shoulder Press 3 10 Shoulde rs Dumbbell Upright Row 3 10 Shoulde rs Dumbbell Lateral Raise 3 10 Shoulde rs Bent-Over Lateral Raise 3 10 Shoulde rs Barbell Shrug 3 10 Traps Behind The Back Barbell Shrug 3 10 Traps Barbell Upright Row 3 10 Shoulde rs Smith Machine Hip Thrust 3 10 Abs Smith Machine Crunch 3 10 Abs Cable Woodchopper 3 10 Abs Sets Reps Muscle Group Squat 3 10 Legs Deadlift 3 10 Whole Body Romanian Deadlift 3 10 Legs Dumbbell Reverse Lunge 3 10 Legs Standing Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Seated Calf Raise 3 10 Calves Close-Grip Bench Press 3 10 Triceps Lying Triceps Extension 3 10 Triceps Dumbbell Overhead Extension 3 10 Triceps Standing Barbell Curl 3 10 Biceps Incline Dumbbell Curl 3 10 Biceps Hammer Curl 3 10 Biceps Dumbbell Wrist Curl 3 10 Forearm s Dumbbell Reverse Wrist Curl 3 10 Forearm s Sets Reps Muscle Group Cable Crossover (Low Pulley) 3 10 Chest Incline Dumbbell Flye 3 10 Chest Reverse-Grip Bench Press 3 10 Chest Dumbbell Bench Press 3 10 Chest Straight-Arm Pulldown 3 10 Back Reverse-Grip Lat Pulldown 3 10 Back Reverse Grip Barbell Row 3 10 Back Seated Cable Row (Close) 3 10 Back High Cable Rear Delt Flye 3 10 Shoulde rs Cable Lateral Raise 3 10 Shoulde rs Arnold Press 3 10 Shoulde rs Cable Upright Row 3 10 Shoulde rs Barbell Upright Row 3 10 Shoulde rs Behind The Back Barbell Shrug 3 10 Traps Dumbbell Shrug 3 10 Traps Standing Oblique Cable Crunch 3 10 Abs Cable Crunch 3 10 Abs Smith Machine Hip Thrust 3 10 Abs Sets Reps Muscle Group Romanian Deadlift 3 10 Legs Deadlift 3 10 Whole Body Dumbbell Reverse Lunge 3 10 Legs Squat 3 10 Legs Seated Calf Raise 3 10 Calves Leg Press Calf Raise 3 10 Calves Standing Calf Raise 3 10 Calves Reverse-Grip Triceps Pressdown 3 10 Triceps Rope Triceps Pressdown 3 10 Triceps Close-Grip Bench Press 3 10 Triceps Preacher Curl 3 10 Biceps Behind The Back Cable Curl 3 10 Biceps Standing Barbell Curl 3 10 Biceps Barbell Reverse Wrist Curl 3 10 Forearm s Barbell Wrist Curl 3 10 Forearm s Exercise ∠ Day 2 Exercise Day 3 Exercise Day 4 Exercise Week 2 Day 1 Exercise Day 2 Exercise Day 3 Exercise Day 4 Exercise Week 3 Day 1 Exercise Day 2 Exercise Day 3 Exercise Day 4 Exercise Week 4 Day 1 Exercise Day 2 Exercise Day 3 Exercise Day 4 Exercise Ask Jim a question on Twitter, use #JScom Twitter Facebook Tweets by @JimStoppani Jim Stoppani @JimStoppani Absolutely 5h Jim Stoppani @JimStoppani Critical but you take it with calcium so w ProJYM, VitaJYM needs to be taken away from calcium. Read this jimstoppani.com/home/articles/… 5h Jim Stoppani @JimStoppani EmbedBOOM! View on Twitter Welcome to Jim Stoppani Community An account is required. Please create an account or log in to continue. ! Log In CONTACT TERMS AND CONDITIONS PRIVACY POLICY ANDROID APP IPHONE APP KINDLE APP © 2015 JimStoppani.com CONTACT TERMS AND CONDITIONS PRIVACY POLICY HELP GET THE APPS!