!

" # $
RIPPED IN 6 CHALLENGE

Home Workouts Oxford Drop Sets

Oxford Drop Sets

Add To 0
Calendar & ␣
Week 1

Day 1
Exercise Sets Reps Muscle
Group
Bench Press 3 10 Chest

Reverse-Grip Dumbbell
∠
3 10 Chest
Bench Press

Dumbbell Flye 3 10 Chest

Cable Crossover (Mid

3 10 Chest
Pulley)

Bent-Over Barbell Row 3 10 Back

Seated Cable Row

3 10 Back
(Close)

Rope Pulldown 3 10 Back

Straight-Arm Pulldown 3 10 Back

Standing Dumbbell Shoulde

3 10
Shoulder Press rs

Shoulde
Dumbbell Upright Row 3 10
rs

Shoulde
Dumbbell Lateral Raise 3 10
rs

Shoulde
Bent-Over Lateral Raise 3 10
rs

Barbell Shrug 3 10 Traps

Behind The Back Barbell

3 10 Traps
Shrug

Shoulde
Barbell Upright Row 3 10
rs

Smith Machine Hip

3 10 Abs
Thrust

Smith Machine Crunch 3 10 Abs

Cable Woodchopper 3 10 Abs

Day 2
Exercise Sets Reps Muscle
Group
Squat 3 10 Legs

Whole
Deadlift 3 10
Body

Romanian Deadlift 3 10 Legs

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Extension

Standing Barbell Curl 3 10 Biceps

Incline Dumbbell Curl 3 10 Biceps

Hammer Curl 3 10 Biceps

Forearm
Dumbbell Wrist Curl 3 10
s

Dumbbell Reverse Wrist Forearm

3 10
Curl s

Day 3
Exercise Sets Reps Muscle
Group
Cable Crossover (Low
3 10 Chest
Pulley)

Incline Dumbbell Flye 3 10 Chest

Reverse-Grip Bench
3 10 Chest
Press

Dumbbell Bench Press 3 10 Chest

Straight-Arm Pulldown 3 10 Back

Reverse-Grip Lat
3 10 Back
Pulldown

Reverse Grip Barbell

3 10 Back
Row

Seated Cable Row

3 10 Back
(Close)

High Cable Rear Delt Shoulde

3 10
Flye rs

Shoulde
Cable Lateral Raise 3 10
rs

Shoulde
Arnold Press 3 10
rs

Shoulde
Cable Upright Row 3 10
rs

Shoulde
Barbell Upright Row 3 10
rs

Behind The Back Barbell

3 10 Traps
Shrug

Dumbbell Shrug 3 10 Traps

Standing Oblique Cable

3 10 Abs
Crunch

Cable Crunch 3 10 Abs

Smith Machine Hip

3 10 Abs
Thrust

Day 4
Exercise Sets Reps Muscle
Group
Romanian Deadlift 3 10 Legs

Whole
Deadlift 3 10
Body

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Pressdown

Rope Triceps
3 10 Triceps
Pressdown

Close-Grip Bench Press 3 10 Triceps

Preacher Curl 3 10 Biceps

Behind The Back Cable

3 10 Biceps
Curl

Standing Barbell Curl 3 10 Biceps

Barbell Reverse Wrist Forearm

3 10
Curl s

Forearm
Barbell Wrist Curl 3 10
s

Week 2

Day 1
Exercise Sets Reps Muscle
Group
Bench Press 3 10 Chest

Reverse-Grip Dumbbell
3 10 Chest
Bench Press

Dumbbell Flye 3 10 Chest

Cable Crossover (Mid

3 10 Chest
Pulley)

Bent-Over Barbell Row 3 10 Back

Seated Cable Row

3 10 Back
(Close)

Rope Pulldown 3 10 Back

Straight-Arm Pulldown 3 10 Back

Standing Dumbbell Shoulde

3 10
Shoulder Press rs

Shoulde
Dumbbell Upright Row 3 10
rs

Shoulde
Dumbbell Lateral Raise 3 10
rs

Shoulde
Bent-Over Lateral Raise 3 10
rs

Barbell Shrug 3 10 Traps

Behind The Back Barbell

3 10 Traps
Shrug

Shoulde
Barbell Upright Row 3 10
rs

Smith Machine Hip

3 10 Abs
Thrust

Smith Machine Crunch 3 10 Abs

Cable Woodchopper 3 10 Abs

Day 2
Exercise Sets Reps Muscle
Group
Squat 3 10 Legs

Whole
Deadlift 3 10
Body

Romanian Deadlift 3 10 Legs

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Extension

Standing Barbell Curl 3 10 Biceps

Incline Dumbbell Curl 3 10 Biceps

Hammer Curl 3 10 Biceps

Forearm
Dumbbell Wrist Curl 3 10
s

Dumbbell Reverse Wrist Forearm

3 10
Curl s

Day 3
Exercise Sets Reps Muscle
Group
Cable Crossover (Low
3 10 Chest
Pulley)

Incline Dumbbell Flye 3 10 Chest

Reverse-Grip Bench
3 10 Chest
Press

Dumbbell Bench Press 3 10 Chest

Straight-Arm Pulldown 3 10 Back

Reverse-Grip Lat
3 10 Back
Pulldown

Reverse Grip Barbell

3 10 Back
Row

Seated Cable Row

3 10 Back
(Close)

High Cable Rear Delt Shoulde

3 10
Flye rs

Shoulde
Cable Lateral Raise 3 10
rs

Shoulde
Arnold Press 3 10
rs

Shoulde
Cable Upright Row 3 10
rs

Shoulde
Barbell Upright Row 3 10
rs

Behind The Back Barbell

3 10 Traps
Shrug

Dumbbell Shrug 3 10 Traps

Standing Oblique Cable

3 10 Abs
Crunch

Cable Crunch 3 10 Abs

Smith Machine Hip

3 10 Abs
Thrust

Day 4
Exercise Sets Reps Muscle
Group
Romanian Deadlift 3 10 Legs

Whole
Deadlift 3 10
Body

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Pressdown

Rope Triceps
3 10 Triceps
Pressdown

Close-Grip Bench Press 3 10 Triceps

Preacher Curl 3 10 Biceps

Behind The Back Cable

3 10 Biceps
Curl

Standing Barbell Curl 3 10 Biceps

Barbell Reverse Wrist Forearm

3 10
Curl s

Forearm
Barbell Wrist Curl 3 10
s

Week 3

Day 1
Exercise Sets Reps Muscle
Group
Bench Press 3 10 Chest

Reverse-Grip Dumbbell
3 10 Chest
Bench Press

Dumbbell Flye 3 10 Chest

Cable Crossover (Mid

3 10 Chest
Pulley)

Bent-Over Barbell Row 3 10 Back

Seated Cable Row

3 10 Back
(Close)

Rope Pulldown 3 10 Back

Straight-Arm Pulldown 3 10 Back

Standing Dumbbell Shoulde

3 10
Shoulder Press rs

Shoulde
Dumbbell Upright Row 3 10
rs

Shoulde
Dumbbell Lateral Raise 3 10
rs

Shoulde
Bent-Over Lateral Raise 3 10
rs

Barbell Shrug 3 10 Traps

Behind The Back Barbell

3 10 Traps
Shrug

Shoulde
Barbell Upright Row 3 10
rs

Smith Machine Hip

3 10 Abs
Thrust

Smith Machine Crunch 3 10 Abs

Cable Woodchopper 3 10 Abs

Day 2
Exercise Sets Reps Muscle
Group
Squat 3 10 Legs

Whole
Deadlift 3 10
Body

Romanian Deadlift 3 10 Legs

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Extension

Standing Barbell Curl 3 10 Biceps

Incline Dumbbell Curl 3 10 Biceps

Hammer Curl 3 10 Biceps

Forearm
Dumbbell Wrist Curl 3 10
s

Dumbbell Reverse Wrist Forearm

3 10
Curl s

Day 3
Exercise Sets Reps Muscle
Group
Cable Crossover (Low
3 10 Chest
Pulley)

Incline Dumbbell Flye 3 10 Chest

Reverse-Grip Bench
3 10 Chest
Press

Dumbbell Bench Press 3 10 Chest

Straight-Arm Pulldown 3 10 Back

Reverse-Grip Lat
3 10 Back
Pulldown

Reverse Grip Barbell

3 10 Back
Row

Seated Cable Row

3 10 Back
(Close)

High Cable Rear Delt Shoulde

3 10
Flye rs

Shoulde
Cable Lateral Raise 3 10
rs

Shoulde
Arnold Press 3 10
rs

Shoulde
Cable Upright Row 3 10
rs

Shoulde
Barbell Upright Row 3 10
rs

Behind The Back Barbell

3 10 Traps
Shrug

Dumbbell Shrug 3 10 Traps

Standing Oblique Cable

3 10 Abs
Crunch

Cable Crunch 3 10 Abs

Smith Machine Hip

3 10 Abs
Thrust

Day 4
Exercise Sets Reps Muscle
Group
Romanian Deadlift 3 10 Legs

Whole
Deadlift 3 10
Body

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Pressdown

Rope Triceps
3 10 Triceps
Pressdown

Close-Grip Bench Press 3 10 Triceps

Preacher Curl 3 10 Biceps

Behind The Back Cable

3 10 Biceps
Curl

Standing Barbell Curl 3 10 Biceps

Barbell Reverse Wrist Forearm

3 10
Curl s

Forearm
Barbell Wrist Curl 3 10
s

Week 4

Day 1
Exercise Sets Reps Muscle
Group
Bench Press 3 10 Chest

Reverse-Grip Dumbbell
3 10 Chest
Bench Press

Dumbbell Flye 3 10 Chest

Cable Crossover (Mid

3 10 Chest
Pulley)

Bent-Over Barbell Row 3 10 Back

Seated Cable Row

3 10 Back
(Close)

Rope Pulldown 3 10 Back

Straight-Arm Pulldown 3 10 Back

Standing Dumbbell Shoulde

3 10
Shoulder Press rs

Shoulde
Dumbbell Upright Row 3 10
rs

Shoulde
Dumbbell Lateral Raise 3 10
rs

Shoulde
Bent-Over Lateral Raise 3 10
rs

Barbell Shrug 3 10 Traps

Behind The Back Barbell

3 10 Traps
Shrug

Shoulde
Barbell Upright Row 3 10
rs

Smith Machine Hip

3 10 Abs
Thrust

Smith Machine Crunch 3 10 Abs

Cable Woodchopper 3 10 Abs

Day 2
Exercise Sets Reps Muscle
Group
Squat 3 10 Legs

Whole
Deadlift 3 10
Body

Romanian Deadlift 3 10 Legs

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Extension

Standing Barbell Curl 3 10 Biceps

Incline Dumbbell Curl 3 10 Biceps

Hammer Curl 3 10 Biceps

Forearm
Dumbbell Wrist Curl 3 10
s

Dumbbell Reverse Wrist Forearm

3 10
Curl s

Day 3
Exercise Sets Reps Muscle
Group
Cable Crossover (Low
3 10 Chest
Pulley)

Incline Dumbbell Flye 3 10 Chest

Reverse-Grip Bench
3 10 Chest
Press

Dumbbell Bench Press 3 10 Chest

Straight-Arm Pulldown 3 10 Back

Reverse-Grip Lat
3 10 Back
Pulldown

Reverse Grip Barbell

3 10 Back
Row

Seated Cable Row

3 10 Back
(Close)

High Cable Rear Delt Shoulde

3 10
Flye rs

Shoulde
Cable Lateral Raise 3 10
rs

Shoulde
Arnold Press 3 10
rs

Shoulde
Cable Upright Row 3 10
rs

Shoulde
Barbell Upright Row 3 10
rs

Behind The Back Barbell

3 10 Traps
Shrug

Dumbbell Shrug 3 10 Traps

Standing Oblique Cable

3 10 Abs
Crunch

Cable Crunch 3 10 Abs

Smith Machine Hip

3 10 Abs
Thrust

Day 4
Exercise Sets Reps Muscle
Group
Romanian Deadlift 3 10 Legs

Whole
Deadlift 3 10
Body

Dumbbell Reverse
3 10 Legs
Lunge

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
3 10 Triceps
Pressdown

Rope Triceps
3 10 Triceps
Pressdown

Close-Grip Bench Press 3 10 Triceps

Preacher Curl 3 10 Biceps

Behind The Back Cable

3 10 Biceps
Curl

Standing Barbell Curl 3 10 Biceps

Barbell Reverse Wrist Forearm

3 10
Curl s

Forearm
Barbell Wrist Curl 3 10
s

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 IPHONE APP

ANDROID APP KINDLE APP

© 2015 JimStoppani.com

CONTACT TERMS AND CONDITIONS

PRIVACY POLICY HELP

GET THE APPS!