Summer is here and there is not turning back. Here is a six day body sculpting workout to get you that strong sexy body. It’s hot out there; let’s show that body off!
Day 1: Chest/Tri’s
Day 2: Abs/Cardio
Day 3: Legs
Day 4: Abs/Cardio
Day 5: Back/Bi’s
Day 6: Shoulders/Cardio
Day 7: REST
Day 1: Chest/Shoulders
4 sets/1 set warm up 15-2- reps/ 3 sets 10-12 reps heavy
Superset #1 (Do 4 sets then move onto next superset group)
Push ups (you can change up feet position each week. Example-feet on bench or weighted vest)
Tricep dips
Rest 30-60 seconds and then repeat from the top until you have completed 4 set.
Superset #2 (Do 4 sets)
Bench press (You can change up angle each week. Example-Incline/decline/flat)
Skull krushers
Rest 30-60 seconds and then repeat from the top until you have completed 4 sets
Superset #3 (Do 4 sets)
Cable flyes (You can change up the flys from high, mid, or low each week for variety)
Cable rope pull downs
Rest 30-60 seconds and then repeat from the top until you have completed 4 sets
Day 2: Heavy abs/Cardio
4 sets/1 set light warm up to activate abs 15-20 reps/12-15 reps
Go down the list and repeat from the top
Weighted crunch: http://www.youtube.com/watch?v=tEp2oE1LIlw
Ab pulldown: http://www.youtube.com/watch?v=2fbujeH3F0E
Knee raises: http://www.youtube.com/watch?v=SjD30tzvBw8
Dumbbell side crunches: http://www.youtube.com/watch?v=SjD30tzvBw8
Oblique twist: http://www.youtube.com/watch?v=pDTHSnoGoEc
After abs are done, then do your cardio
Run for 45 minutes outside or on treadmill
Day 3: Legs
4 sets/1 set warm up 15-2- reps/ 3 sets 10-12 reps heavy
Squats
Walking lunges
Deadlifts
Leg extensions
Hamstring curls
Calves
Repeat 4 steps from the top
Day 4: Plank abs/cardio
Hold planks for 30-90 seconds. The goal is to beat your personal best!
4 sets/Go down the list and repeat from the top
Plank on forearms
Side planks
Reverse plank:
http://www.youtube.com/watch?v=STCe7-aZ-o8
Side oblique crunch: http://www.youtube.com/watch?v=CMJA332bfs0
Swimmer planks: (beginning of the video) http://www.youtube.com/watch?v=M5fiaTXQ-Jc
Ab plank twist: http://www.youtube.com/watch?v=g_dD9VLGnME
Plank twist with leg out: http://www.youtube.com/watch?v=Lsdp59s9psw
After abs are done, then do your cardio
Do 45 minutes of HIIT on machine of your choice or outside. 10 minute warm up, 30 seconds hard 1 minute rest, repeat
Day 5: Back/Bi’s
4 sets/1 set warm up 15-2- reps/ 3 sets 10-12 reps heavy
Superset #1 (Do 4 sets then move onto next superset group)
Pull ups
Dumbbell bicep curls
Rest 30-60 seconds and then repeat from the top until you have completed 4 sets
Superset #2 (4 sets)
Cable back rows
Cable bicep curls http://www.youtube.com/watch?v=4dJ38kflhEs
Rest 30-60 seconds and then repeat from the top until you have completed 4 set.
Superset #3 (4 sets)
Lat pull downs
Standing double bicep cable curls http://www.youtube.com/watch?v=L9GwtjwAM8Y
Rest 30-60 seconds and then repeat from the top until you have completed 4 set
Superset #4 (4 sets)
Bent over dumbbell fly http://www.youtube.com/watch?v=evXOlgLTPCw
Seated bicep curls http://www.youtube.com/watch?v=gO7oCGHp82I
Day 6: Shoulder/Cardio
Do 3 sets/1 set light warm up to activate abs 15-20 reps/2 sets of 10-12 reps heavy
Dumbell shoulder press
Dumbbell lateral side raise
Dumbell upright rows http://www.youtube.com/watch?v=IhZLB48kluc
Dumbbell frontal raises
Dumbbell rear delt http://www.youtube.com/watch?v=NHXTAxoct1o
Repeat from top until you have completed 3 sets than do your cardio
For Cardio: Do a cardio class like Zumba or DVD like Insanity, Cardio Kickboxing, or any other cardio DVD for variety
Day 7: REST!
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Enjoy your workout,
Marzia Prince
