Sculpted Size Program
| So you’ve discovered your Workout Philosophy and have chosen the Sculpted Size Program. Simply Remarkable. Your workout goals are focused on bigger, sculpted muscle mass. The keys for this type of workout are that your repetitions are moderate in range, your weights are moderately heavy, and your rest periods last between a minute and ninety seconds. You will be performing two warm-up sets for your selected body part before delving into the workout. |  |
Here is Your Intelligent Workout Plan -
Monday – Arms (Biceps and Triceps)
EZ Bar Curl – 2 Warm-up Sets followed by 4 sets of 8-10 Reps
Incline Dumbbell Curl – 4 sets of 8-10 Reps
Concentration Curl – 3 sets of 10-12 Reps
Cable Hammer Curl with Rope Attachment – 2 sets of 15-20 Reps
Tricep Cable Pressdown – 2 Warm-up Sets followed by 4 sets of 8-10 Reps
Close Grip Bench Press – 4 sets of 8-10 Reps
Overhead Dumbbell Extension – 3 sets of 10-12 Reps
Tricep Kickback – 2 sets of 15-20 Reps
Tuesday – Legs
Squat – 2 Warm-up Sets followed by 4 sets of 8-10 Reps
Leg Press – 4 sets of 8-10 Reps
Hamstring Curls – 4 sets of 10-12 Reps
Forward Lunge – 2 sets of 15-20 Reps
Wednesday – Abs, Calves and Extra Cardio
Hanging Leg Raise – 3 sets of 10-12 Reps
Plank w/ 45 Pound Weight Plate – 3 sets of a 30 second hold
Russian Twist – 3 sets of 10-12 Reps (each way)
Standing Calf Raise – 4 sets of 12-15 Reps
Seated Calf Raise – 4 sets of 12-15 Reps
Thursday – Chest and Shoulders
Incline Dumbbell Bench – 2 Warm-up Sets followed by 4 sets of 8-10 Reps
Flat Bench Dumbbell Fly – 4 sets of 8-10 Reps
Dip – 4 sets of 10-12 Reps
Cable Crossover – 2 sets of 15-20 Reps
Overhead Dumbbell Press 2 Warm-up Sets followed by 4 sets of 8-10 Reps
Barbell Front Raise 4 sets of 8-10 Reps
Dumbbell Lateral Raise – 4 sets of 10-12 Reps
Reverse Cable Crossover 2 sets of 15-20 Reps
Friday – Back and Traps
Deadlifts -2 Warm-up Sets followed by 4 sets of 8-10 Reps
Lat Pulldowns – 4 sets of 8-10 Reps
Bent Over Barbell Row – 4 sets of 10-12 Reps
Dumbbell Shrug – 4 sets of 10-12 Reps
Straight Arm Pulldown – 4 sets of 15-20 Reps
Saturday – Rest or Cardio Work
Sunday – Rest Day
You should be using a weight that you are able to lift at the bottom of the rep range but would be too heavy at the high end of the rep range. If you find yourself able to get to the highest recommended repetition too easily then it is time to bump the weight up.
Onto Step Four: Eating For Energy