RIP DECK

EXTREME CHEST-BUILDING SYSTEM

ROTATING & SLIDING PUSHUPS Engage more muscles ADJUSTABLE SLIDING TRACK Locks in 7 positions SIMPLE BUT NOT EASY Build your chest with body weight chest y

WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH.

Refer to your User Guide additional safety instructions.

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Before EACH use, visually inspect the equipment. Never use this equipment if it is not working properly or if there are damaged or worn parts. Consult your physician before starting this or any other exercise program. Fitness training can result in serious injury or death. Risk of injury can be lessened when safe techniques and common sense are practiced. Before beginning your rst workout, become familiar with the Perfect Rip Deck and review all exercise guidelines prior to using the equipment. If you have any questions, consult your physician. Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with the easier modications of the exercises and become familiar with all of the movements before moving on to more advanced modications.

Use caution when using the Rip Deck for the rst time as you may slide out excessively and incur possible injury. To protect against sliding out too far, place the Safety Stop in position 3. Use the Safety Stop to block your lateral movement and progressively move out to positions 6 & 7 as you build up your strength. ALWAYS USE THE SAFETY STOPS WHEN IN A LOCKED POSITION. USE ON A FLAT, LEVEL, NON-SKID SURFACE. IF USING ON CARPET, CARPET MUST BE LOW PILE. Use this equipment ONLY for the intended use as described by the manufacturer. DO NOT modify the equipment or use attachments not recommended by the manufacturer. Do not use this product unless on a at, level, non-skid surface with all pins and locks in place. Make sure to inspect all parts, and be sure to closely inspect Safety Stops. Do not use if the Safety Stops are not in good working order. Do not use if you weigh over 300 lbs / 136 kg.

GETTING STARTED
The Perfect Rip Deck is a total chest-building system that uses the original rotating pushup concept and combines it with a sliding body weight y. Move in two planes of motion to engage more muscles and expand your chest. Combines 2 exercises into 1.

Removable Pushup Stands

Heavy-Duty Steel Construction

Adjust Range of Motion with Safety Stop

Pushup Stands Rotate 360

Sliding Track Simulates Chest Fly

Easy-Pull Pins Quickly Separate Tracks

2013 Implus Corporation. Perfect Fitness is a registered trademark of Implus Corporation. 9-13

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PERFECT RIP DECK RULES
QUALITY NOT QUANTITY
PROPER FORM IS CRITICAL FOR BEST RESULTS. FOLLOW THE PERFECT CHECKLIST:

PUSHUP POSITIONS
REGULAR POSITION WIDE POSITION

Head: Back: Arms: Abs: Legs: Breathe:

Neutral position - ears in line with shoulders and spine Straight, keep lower back at As you lower chest, upper arms are parallel to oor Contract abs - pull navel toward spine On knees or straight legs with knees in line with hips Inhale on the way down, exhale on the way up

LEARN YOUR LIMITS

Using the Rip Deck is an intense exercise. Use caution and follow product instructions at all times. Always start a new exercise on your knees. Practice using the rotating Pushup Stands in all of the locked positions before using the sliding track. ALWAYS USE THE SAFETY STOPS WHEN THE PUSHUP SLIDER BASES ARE IN A LOCKED POSITION. REFER TO USER GUIDE FOR FURTHER DETAILS. Once you are procient with the rotating Pushup Stands, progress to the lateral sliding movement. Place the Safety Stop in positions 4 and 5. Remove the Pushup stands from the platform. Start on your knees and place your forearms on the pad. Practice sliding from close position to regular position. As you build up strength, move the Safety Stop to the outer positions.
TAKE IT SLOW

Hands slightly wider than Regular Position up to down shoulder width apart up to down Lock platform in place and USE SAFETY STOPS Neck, back and legs in down to up down to up alignment Head neutral, ears remain above shoulders Contract abdominals, pull navel into spine

Regular Position

Wide Position Wide Position Note: Rotation is opposite of up to down Regular Position up to down Hands placed two hand widths wider than shoulders Lock platform in place and USE SAFETY STOPS down to up down to up Body alignment - same rules apply as Regular Position Down position - elbows point straight out
PUNCH UPS

Close Position Close Position Regular Position

CLOSE POSITION
up to down up to down up to down

Wide Position Regular Position Less Less Knee Modification Knee Modification Intensity Intensity up to down
up to down up to down up to down

down to up

down to up down to up

downdown to up to up

Close Position
Hands should be directly below Close Position shoulders up to down Close Position Lock platform in place and USE SAFETY STOPS to down up to up down Body alignment - same rules apply as Regular Position down to up Elbows go straight back as you rotate outward to the down downdown to up to up position

Speed doesnt get you ripped; its about slow and controlled muscle contractions
Pace yourself try 2 seconds down and 2 seconds up Moving slowly lets you focus on keeping proper form and getting results

Knee Modification Intensity Remove Pushup Stands up to down Place platforms slightly wider up to down than shoulder width apart Lock platform in place and USE SAFETY STOPS down to up Position knuckles in center of padded platform Body alignment - same rules apply as Regular Position; keep wrists straight Close Position
up to down

Close Position

Less

Close Position
up to down

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FLY MOVEMENTS
MODIFIED FOREARM FLY NON-ROTATING BODY WEIGHT FLY ROTATING BODY WEIGHT FLY - MOST ADVANCED MOVEMENT

Regular Position

Wide Position

Remove Pushup Stands and start on knees Place Safety Stops in positions 4/5 on both tracks Position forearms in the center of the padded platforms SLOWLY slide forearms out only go 3 inches to get use to the motion As you build strength, increase range of motion and slightly lower hips to increase body weight resistance. Move from knees to straight legs once you have built up strength. It is important to take it slow and nd the range of motion that is comfortable for you.

up to down Securely position Pushup Stands on rotating platforms Securely position Pushup Stands on rotating platforms Start on your knees, if needed Start on your knees, if needed Place Safety Stops in position 4/5 and unlock the down to up platforms Place Safety Stops in position 3/4 and down to up unlock the platforms SLOWLY slide handles out with hips in the air to reduce body weight resistance on handles SLOWLY slide handles out with hips in the air to reduce body weight As you build strength, increase range of motion and resistance on handles slightly lower hips to increase body weight resistance. Move from knees to straight legs once you have built up During the slide motion rotate handles from I to H Close Position Less strength. Knee Modification As you build strength, increase range of motion and Intensity It is important to take it slow and nd the range of motionup to down slightly lower hips to increase body weight resistance. up to down that is comfortable for you. Move from knees to straight legs once you have built up strength. It is important to take it slow and nd the range of motion down to up that is comfortable for you. up to down

ABDOMINAL MOVEMENTS
MOUNTAIN CLIMBERS SQUAT THRUST ATOMIC PUSHUPS

Close Position
up to down

down to up

Pull pin to separate tracks and remove pushup stands Place tracks parallel and at hip distance apart Turn platforms so feet comfortably t in center Position pushup stands in regular position Slowly glide feet back and forth focus on using abdominals to pull knees back and forth

Pull pin to separate tracks and remove pushup stands Place tracks parallel and at hip distance apart Turn platforms so feet comfortably t in center Position Pushup stands at 45 degrees in Regular position Slowly pull both legs up at the same time

If you want to add intensity to your workout, combine the abdominal and push movements Perform a Regular Pushup followed by Squat Thrust

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GETTING RIPPED ON THE RIP DECK 21-DAY WORKOUT
The workout outlined is a 21-Day plan to build your chest, arms, back and abdominals. You can customize your workout with beginner to advanced movements. Perfect Fitness Workouts are not about speed, but about slow and controlled muscle contractions. REMEMBER TO TAKE IT SLOW AND LEARN YOUR LIMITS SAFELY.
CUSTOMIZE YOUR WORKOUT

RIP DECK WORKOUT GUIDE*

DAY 1 DAY 2 DAY 3 DAY 4

* See movements on previous pages for reference.

DAY 5

DAY 6

DAY 7

WEEK 1

REGULAR PUSHUP MODIFIED FLY WIDE PUSHUP MODIFIED FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP MODIFIED FLY WIDE PUSHUP MODIFIED FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP MODIFIED FLY WIDE PUSHUP MODIFIED FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP MODIFIED FLY WIDE PUSHUP MODIFIED FLY CLOSE PUSHUP

Step 1

To start, determine the number of repetitions you want to target for each exercise. Use the chart below as a guideline based on your current tness level. Remember good form is more important than quantity. If you struggle with any of the Pushup or Fly exercises, do them with the Knee Modication until you build up enough strength to perform them without kneeling. Perform each exercise in the progression listed (this is called a set) and after each exercise rest for 30 to 60 seconds before starting the next. If you are at an intermediate or advanced level, you will complete the entire set and then repeat as needed. Follow the 21-Day workout and when you are nished you can start the Ab-Rippers workout, or restart the next 21-Day workout. As you build up strength, watch yourself move up the repetitions chart from beginner to intermediate or advanced.

WEEK 2

OFF

REGULAR PUSHUP NON-ROTATING FLY WIDE PUSHUP NON-ROTATING FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP NON-ROTATING FLY WIDE PUSHUP NON-ROTATING FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP NON-ROTATING FLY WIDE PUSHUP NON-ROTATING FLY CLOSE PUSHUP

OFF

WEEK 3

Step 2

REGULAR PUSHUP ROTATING FLY WIDE PUSHUP ROTATING FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP ROTATING FLY WIDE PUSHUP ROTATING FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP ROTATING FLY WIDE PUSHUP ROTATING FLY CLOSE PUSHUP

OFF

REGULAR PUSHUP ROTATING FLY WIDE PUSHUP ROTATING FLY CLOSE PUSHUP

ABS + ARMS WORKOUT - 1 WEEK RIPPER*

DAY 1 DAY 2 DAY 3 DAY 4

Need to work your abdominals? Do this workout after the 21-Day Workout or add in during your off days.
DAY 5 DAY 6 DAY 7

Step 3

WEEK 4

MOUNTAIN CLIMBERS ATOMIC PUSHUPS SQUAT THRUSTS

OFF

MOUNTAIN CLIMBERS ATOMIC PUSHUPS SQUAT THRUSTS

OFF

MOUNTAIN CLIMBERS ATOMIC PUSHUPS SQUAT THRUSTS

OFF

MOUNTAIN CLIMBERS ATOMIC PUSHUPS SQUAT THRUSTS

REPETITIONS (REP) GOALS

BEGINNER INTERMEDIATE ADVANCED 1 SET 2 SETS 3 SETS 4 to 8 repetitions per set 8 to 12 repetitions per set 12 to 18 repetitions per set