Kasey's Sculpting Workout

August 07, 2014

Do these 3x a Week and your off days do Tabata or Plyometrics. Take 2 DAYS REST KASEY!! If you want your goals met you need muscle recovery. In this phase it is important to rest. Go out and get outside exercise if you want. Bike,Hike,Swim or Walk.

Sculpting Exercises - Week 1

20 mins interval sprints or elliptical trainer for warmup

3 sets of 12 reps for each of these exercises:

Dumbbell Side Lunges
Incline Bench Dumbbell Rows
One Legged Cable Kickbacks(each leg)
Peck Deck Butterflies
Single Leg Calve Raise(each leg)
Front Deltoid Plate Raise
Lying Supinated Dumbbell Extension
Single Arm Preacher Curl
Exercise Ball Ab Pull Ins

Sculpting Exercises - Week 2

Same as above but 3x15

Sculpting Exercises - Week 3

Same as above but 3x20

Sculpting Exercises - Week 4

30 second sprints done 10 times with 2 mins rest between

3x25 for exercises which do not specify a number of reps.

Elbow to Knee Oblique Crunches
20 jumping jax
Dumbbell Step Ups
Medicine Ball Leg Raises
10 tuck leaps
Wide Grip Pull Downs
10 Burpees
One Arm Side Deltoid Laterals
Reverse Grip Tricep Pushdowns

Sculpting Exercises - Week 5

10 mins on elliptical trainer moderate level on hills followed by 10 mins on stair master.

1x50 of each exercise, do this circuit twice.

Parallel Bar Abdominal Knee Raises
Thigh adductors and abductors or Side lunge kick outs holding a plate(25lbs)
Lying Rear Deltoid Raises
Skull Crushers
Seated Leg Curls
Glute Kickbacks
Seated Calve Raise

Make sure to stretch well after each exercise or circuit! This will help rid the muscle of lactic acid build up and help you recover well from the exercise. A whole body stretch covering the thighs, chest, shoulder, calves and arms are essential to allow toxins to be removed from your muscles which are formed as a bi product of the energy used toward the exercise. The return of blood flow also brings oxygen to the muscles which ensures results and injury prevention. Stretching after each set is ideal or you can stretch after your weight session as a cool down before leaving the gym.

At the bottom are listed some exercises shown

1 Legged Kickbacks