The Body Sculpting Bible for Women (113 page)

THE 14-DAY BODY SCULPTING DEFINITION WORKOUT

This program was created for those people with faster metabolisms—and consequently, low body fat—who are interested only in gaining muscle and building definition. We created the program with the assumption that you will be working out at a well-equipped gym. If you are working out at home, just substitute exercises that you can do with your equipment for those designed for the gym. However, be aware that to add serious muscle you will have to lift some heavy weights, which means that you need sturdy, high-quality equipment. At this point, you should have already completed the Break-In Routines described earlier. If you are a complete beginner, start with the Break-In Routines. Once you have completed them, you can graduate to this level.

You will notice that every two weeks the exercises change along with the set, rep and
rest schemes to provide a fresh shock to the body. If you work out at a gym, once you have completed this routine, feel free to add other exercises, such leg press hack squats for the leg routines. As long as the exercises are basic (using mostly free weights), there is no problem with substituting them for other exercises.

THE 14-DAY BODYWEIGHT BODY SCULPTING WORKOUT

This program was created for people who, for one reason or another, do not have access to any weight-bearing equipment. This is also a great workout to do if you are traveling. All you need is a portable pull-up bar, which you can find at any sporting goods store. This is also a great functional program for soldiers who may be overseas and have limited access to weights.

While you won’t be able to manipulate the amount of repetitions in the same manner that you would with the other Body Sculpting Workouts, you can certainly manipulate the number of sets and rest time in between sets in order to get the results you want. You will notice that there is no direct shoulder work, but due to the compound nature of the exercises used, you will be giving your shoulders plenty of stimulation.

You will be training with bodyweight exercises four days a week while you perform aerobic activity twice a week. This is how your schedule will look:

Monday (Day 1):
Chest/Back/Abs/Calves/Thighs/Biceps/Triceps/Hamstrings

Wednesday (Day 2):
Thighs/Hamstrings/Calves/Abs

Friday (Day 3):
Chest/Back/Abs/Calves/Thighs/Biceps/Triceps/Hamstrings

Tuesday, Thursday, Saturday:
Cardio

Break-In Routine
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1

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets, and then continue with the next modified compound superset. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

NOTES ON PUSH-UPS

Depending on your body weight, you may find this exercise difficult to do in the traditional way. If this is the case, then start by performing them standing against the wall (stand 1.5-2 ft. in front of the wall, extend your arms and perform the exercise). In this position you wili not be lifting your full bodyweight. As you become stronger, you may perform push-ups against the floor “from your knees.” Once you master that position, you will be able to perform the traditional push-up.

Cardio and Abs

AEROBIC ACTIVITY

10 minutes of fast walking, stationary bike, or any other type of aerobic activity that you like. Don’t be concerned at this stage with reaching the target heart rate; just concentrate on performing the activity at a comfortable but steady pace.

NOTES ON REPETITIONS

You will note that the repetition ranges are higher than what we normally recommend, which means using lighter weights. The reasons for this are the following:

• To start getting the joints and the muscles accustomed to weight training exercise while preventing injuries.

• To start creating neural pathways (links) between the brain and the muscles so that you start gaining better control and feel of the muscles in your body.

Please refer to
www.BodySculptingBible.com
for updated workouts and additional cardio routines.

Break-In Routine
^#
2

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets and then continue with the next modified compound superset. You will repeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

Cardio and Abs

AEROBIC ACTIVITY

10 minutes of fast walking, stationary bike, orany other type of aerobic activity that you like. Don’t be concerned at this stage with reaching the target heart rate; just concentrate on performing the activity at a comfortable but steady pace.

NOTES ON REPETITIONS

You will note that the repetition ranges are higher than what we normally recommend. The reasons for this are the following:

1. To start getting the joints and the muscles accustomed to weight training exercise while preventing injuries:

2. To start creating neural pathways (links) between the brain and the muscles so that you start gaining better control and feel of the muscles in your body.