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Work Out: 4 Day Body Sculpting Program

4 Day Body Sculpting Program

This is a 4 day program that is designed to strengthen and sculpt the body. This is a very challenging program that should only be attempted by intermediate to adanvced fitness levels.

Program Information:

Type:	Intermediate Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment:	Equipment Required (see details)
Exercises:	60 unique

Time Requirements:

Workout Days:	4 days per week
Full Program Length:	repeatable

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Jump To:

WEEK 1 - DAY 1

Workout Instructions:

Once you have completed this workout, allow your body at least 24 hours before continuing on to the next day of the program.

Begin Workout

Circuit 1

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit once before continuing on with the rest of the program.

Squat Press w/ Weight Plate

Reps:
15

Rest between exercises:
30 seconds

Push-Up

Reps:
15

Rest between exercises:
30 seconds

Side Crunches with Stability Ball

Reps:
15 per side

Rest between exercises:
30 seconds

Stability Ball Push-Outs

Reps:
20

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Exercise - Run on the treadmill for 90 seconds - 2 minutes.

Treadmill (run)

Sets:

Reps:

Rest between sets:

Circuit 2

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.

Stability Ball Chest Fly

Reps:
15

Rest between exercises:
30 seconds

Seated Lat Pull Down

Reps:
15

Rest between exercises:
30 seconds

Reverse Cable Woodchop

Reps:
15 per side

Rest between exercises:
30 seconds

Tricep Extensions w/ Cable Machine

Reps:
15

Rest between exercises:
30 seconds

Side Plank Hip Raise

Reps:
15 per side

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Exercise - Run on the treadmill for 90 seconds - 2 minutes.

Treadmill (run)

Sets:

Reps:

Rest between sets:

Circuit 3

A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.

- Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.

One Legged Sit Squat

Reps:
10 per side

Rest between exercises:
30 seconds

Plank to Push-Up

Reps:
10 per side

Rest between exercises:
30 seconds

Trunk Twist with Rope

Reps:
15 per side

Rest between exercises:
30 seconds

Double Leg Drops

Reps:
15

Rest between exercises:
30 seconds

Push Up Plank w/ Stability Ball

Reps:
1 minute

Rest between exercises:
30 seconds

Repeat if circuit not complete (OR)

Next if circuit is complete

Congratulations! Workout complete!

Comments/Questions/Replies about this Work Out Program:

Comment by member: Ben (8/10/2008 10:51:31 PM)

Buy a resistance band and you can do all of the exercises you have listed.

Comment by member: cetaphil (8/28/2008 10:03:50 PM)

hi thanks for this 4 days program just want to know where can iget weeks 2,3&4 exercises. thank you.

Comment by member: moises07 (7/8/2008 3:31:16 PM)

Just started this program today, after years of doing a biceps,triceps/chest and back/shoulders split. I like it so far, very fast paced.

Comment by member: wannabelean (8/6/2008 2:18:37 AM)

hi there,.
i do not have much fitness equiptment at home but would like to do the sculpting workout. what can i do to subsitute the trunk twist with rope,the tricep extension w/ cable , the reverse cable woodchop and the lat pulldown?.. i have hand weights and a swiss ball. any suggestions or do i have to go to a gym?

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