SAMPLE SCULPT WORKOUT
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
This concept has a descending rep range. You will perform 2 exercises back to back with 12 reps of each exercise, followed immediately by the same 2 exercises with 10 reps, followed immediately with the same 2 exercises with 8 reps. This completes a set. Rest for 2.5 minutes then repeat the same set again. Rest for 2.5 minutes then move to the next group of 2 exercises. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – DESCENDING
|Exercises in each set||2|
|Reps||12 / 10 / 8|
|Number of sets||4 sets (perform each set twice through)|
|Rest between sets||2.5 mins|
CHEST PRESS — Swiss Ball / Barbell
Support your head and shoulders on a swiss ball and raise your hips. Hold a barbell above you with your arms fully extended. Inhale as you bend the arms lowering the bar towards you and exhale as you extend.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the back. Keep the body in an upright position.
SQUAT — Barbell
Stand feet shoulder width apart and hold a barbell on your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs. Make sure your knees track inline with your toes.
FRONT DELT RAISE — Cable
Stand with your back to a low cable and hold a straight bar attachment with both hands (from between the legs). Engage your core, stand with slight knee flexion and raise the bar just above shoulder height with the arms extended. Lower with control.
CHEST FLY — Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold the dumbbells above you with slight elbow flexion. Open the arms out to the side, maintaining elbow flexion, until they are in line with the shoulders. Raise back together.
SHOULDER PRESS — Barbell
Stand feet shoulder width apart and hold a barbell to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. As you straighten the legs, press the bar overhead. Make sure your knees track inline with your toes.
TRICEP OVERHEAD EXTENSION — Bench / Cable
Lie on a flat bench, take hold of a low cable from behind you (bar attachment) and extend the arms above you. Flex the elbows and lower the bar behind your head. Keep the upper arms in a fixed position, the elbows should not move or flare to the side. Extend the arms.
HANGING LEG RAISES
Hang from a bar above you with an overhand grip and the shoulders retracted. Bend the legs and raise the knees towards the chest, then continue the movement and lift the hips taking the head backwards. Lower slowly.
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.