The Body Sculpting Bible for Women (121 page)

Weeks 5 & 6

Cardio and Inner/Outer Thighs, and Abs

Cardio and Abs

To be performed from Monday through Saturday first thing in the morning on an empty stomach or right after the workout.

AEROBIC ACTIVITY

40 minutes of fast walking, stationary bike, or any other type of aerobic activity that you like at your target heart rate.

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

WHAT TO DO AFTER WEEK SIX OF THE ADVANCED WORKOUT?

After week six, you can start over at week one but substitute the recommended exercises with similar ones. Don’t be afraid to experiment! If you are satisfied with your lower body and want to equally emphasize the upper body, then you can adjust the routine to perform chest/back on Monday/Thursday. Shoulders and Arms on Tuesday/Friday, and Legs on Wednesday and Saturday.

Also, if you want to gain additional muscle mass, then feel free to reduce the amount of repetitions in the following manner:

Weeks 1-2: 10-12 reps

Weeks 3-4: 8-10 reps

Weeks 5-6: 6-8 reps

Also, reduce the cardiovascular/abs component of the workout to three days a week instead of six. All other aspects of the program remain the same.

14-Day Body Sculpting Definition Workout

SPECIAL INSTRUCTIONS FOR WEEKS 1 & 2

Use modified compound supersets. Perform these sets by completing the first set of the first exercise, resting for the prescribed rest period, performing the first set of the second exercise, resting the prescribed rest period, and then doing the second set of the first exercise. Continue in this manner until you have completed all of the prescribed number of sets for each exercise. Then move on to the next modified compound superset.

Weeks 1 & 2

Cardio and Abs

AEROBIC ACTIVITY

20 minutes of fast walking, stationary bike, or any other type of aerobic activity that you prefer at the target heart rate.

14-Day Body Sculpting Definition Workout

SPECIAL INSTRUCTIONS FOR WEEKS 3 & 4

Use supersets. Perform these sets by pairing exercises with no rest period in between. Rest only after the two exercises have been performed consecutively. Repeat this routine for the prescribed number of sets before moving on to the next pair of exercises.

Weeks 3 & 4

Cardio and Abs

AEROBIC ACTIVITY

25 minutes of fast walking, stationary bike, or any other type of aerobic activity that you prefer at your target heart rate.

14-Day Body Sculpting Definition Workout

SPECIAL INSTRUCTIONS FOR WEEKS 5 & 6

Use giant sets. Perform these sets by doing four exercises with no rest periods in between. Rest only after the four exercises have been performed consecutively. Repeat for the prescribed number of sets before moving on to the next group of exercises.