Some of the best sculpting exercises can be found in the arsenal of the ShapeFit.com exercise database and I have put together a program you can try for 4-6 weeks to help sculpt your body for the summer. Add these to your program once per week!
Make sure to NOT speed through the exercise reps and ensure proper form for each set and rep. Results will vary depending on your present fitness level.
Your speed should be 3 on the positive and 4 on the negative or return. Ensure you are breathing throughout the exercises.
Sculpting Exercises – Week 1
20 mins jogging or elliptical trainer for warmup
3 sets of 12 reps for each of these exercises:
- Dumbbell Side Lunges
- Incline Bench Dumbbell Rows
- One Legged Cable Kickbacks
- Peck Deck Butterflies
- Single Leg Calve Raise
- Front Deltoid Plate Raise
- Lying Supinated Dumbbell Extension
- Single Arm Preacher Curl
- Exercise Ball Ab Pull Ins
Sculpting Exercises – Week 2
- Same as above but 3×15
Sculpting Exercises – Week 3
- Same as above but 3×20
Sculpting Exercises – Week 4
30 second sprints done 10 times with 2 mins rest between
3×25 for exercises which do not specify a number of reps.
- Elbow to Knee Oblique Crunches
- 20 jumping jax
- Dumbbell Step Ups
- Medicine Ball Leg Raises
- 10 tuck leaps
- Wide Grip Pull Downs
- 10 Burpees
- One Arm Side Deltoid Laterals
- Reverse Grip Tricep Pushdowns
Sculpting Exercises – Week 5
10 mins on elliptical trainer moderate level on hills followed by 10 mins on stair master level 6 on hills.
1×50 of each exercise, do this circuit twice.
- Parallel Bar Abdominal Knee Raises
- Thigh adductors and abductors
- Lying Rear Deltoid Raises
- Towel Extensions
- Seated Leg Curls
- Glute Kickbacks
- Barbell Seated Calve Raise
Make sure to stretch well after each exercise or circuit! This will help rid the muscle of lactic acid build up and help you recover well from the exercise. A whole body stretch covering the thighs, chest, shoulder, calves and arms are essential to allow toxins to be removed from your muscles which are formed as a bi product of the energy used toward the exercise. The return of blood flow also brings oxygen to the muscles which ensures results and injury prevention. Stretching after each set is ideal or you can stretch after your weight session as a cool down before leaving the gym.
Eating a diet rich in omega fats, low in other fats and sugars, low in refined flour products will help you reach your goals by keeping your body fat lower so that the tone and sculpt will show better. Additional cardio will aid in your goals as long as you direct the cardio appropriately. Higher intensity cardio is beneficial for the fitter individual and moderate for the beginner. Fat burning is ideal for longer periods at a moderate pace but if you are in a hurry an intense 15 minute bought can do wonders.