The 4 week Lean and Sculpt Workout Workout Summary Workout Description

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MONDAY WEEK 1 A.M. 25 MINS CARDIO P.M. UPPER CHEST & ABS Exercise Working Sets Rest between Sets Incline Barbell Press Super setted with Incline Dumbbell Fly Incline Machine Press Super setted with Incline Press Ups warm up of 15 reps press & 15 reps fly. 3 sets of 10 for both the above. 1 x AMAP and AMAP. 1 x warm up 3 x 10 and AMAP 1 x AMAP and AMAP No rest between super set, exercise 1 min, rest between sets No rest between super set, exercise 1 min, rest between sets Cross Overs to top of chest (upper concentration) super setted with Press Ups Hanging Legs Raises/ Incline Sit Ups / Strict Lying Crunches (Tri Set) 4 x 10-15 cross overs and then 4 x 20 press ups 4 x AMAP x AMAP x AMAP (e.g. 4 x each exercise) No rest between super set, exercise 1 min, rest between sets No rest between super set, exercise 1 min, rest between sets TUESDAY WEEK 1 A.M. 30 MINS CARDIO P.M. BACK/BICEP FUSED ABS Exercise Working Sets Rest between Sets Wide Grip Chins super set With Machine Bar Curls Machine or Barbell Rows Super set with Kettlebell Concentration Curls (one arm) warm up of 15 grip chins & 15 curls 3 sets of 10 for both the above. 4 sets of 10-15 rows plus 4 sets of 10 curls No rest between super set, exercise 1 min, rest between sets No rest between super set, exercise 1 min, rest between sets Reverse Grip Pull Downs Super set with Hammer Curls 4 sets of 10-15 reverse grips plus 4 sets of 10 hammer curls No rest between super set, exercise 1 min, rest between sets Close Grip Seated Rows Super set with Preacher Curls 3 sets of 10 for each exercise No rest between super set, exercise 1 min, rest between sets Hanging Legs Raises/ Incline Sit Ups / Strict Lying Crunches (Tri Set) 4 x AMAP x AMAP x AMAP (e.g. 4 x each exercise) No rest between super set, exercise 1 min, rest between sets
WEDNESDAY WEEK 1 A.M. OFF P.M. QUADS/CALVES – 35 MINS CARDIO Exercise Working Sets Rest between Sets Leg Extensions Machine Squats Superset with Leg Press warm up of 30 reps 4 sets of 20 4 sets of 15 for both exercises. 1 set of 25 for both exercises. No rest between super set, exercise 1 min, rest between sets No rest between super set, exercise 1 min, rest between sets Hamstring Raises Superset with Walking Lunges Standing Calve Raises Superset Seated Calve Raise 4 sets of 15 for both exercises. No rest between super set, exercise 1 min, rest between sets 6 sets of 25 for both exercises. No rest between super set, exercise 1 min, rest between sets 35 mins on the cross trainer high intensity and pace. THURSDAY WEEK 1 A.M. OFF OR 35 MINS CARDIO P.M. SHOULDERS FUSED WITH TRICPES & ABS CARDIO 20 MINS Exercise Working Sets Rest between Sets Arnold Dumbbell press Superset with one Arm Dumbbell Raises (strict) with Close Grip Press Ups 1 set of 20 for each exercise. 3 sets of 10-15 plus 4 sets of 15 No rest between super set, exercise 1 min, rest between sets Machine Press Superset with Straight Triceps Machine Extensions Lying Lateral Raises Superset with Rope Triceps Extensions 4 sets of 10-15 plus 4 sets of 15 No rest between super set, exercise 1 min, rest between sets 4 sets of 12 plus 4 sets of 10 No rest between super set, exercise 1 min, rest between sets Close Grip Press Ups 3 x AMAP No rest between super set, exercise 1 min, rest between sets Hanging Legs Raises/ Incline Sit Ups / Strict Lying Crunches (Tri Set) 5 x AMAP x AMAP x AMAP (e.g. 5 x each exercise) No rest between super set, exercise 1 min, rest between sets
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Page 6 and 7: FRIDAY WEEK 1 A.M. OFF OR 40 MINS C

The 4 week Lean and Sculpt Workout Workout Summary Workout Description

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