Body Sculpting – Part 5

What exercise’s should you be doing?

Well, I know what I like. I do have my favorite exercise’s and unfortunately you still need to do the ones not so fond of.

I love to make training fun. I mix up the routine and these are several ways that I keep it fresh.

1. Light Weights
2. Super Sets
3. Heavy Weights
4. Super Slow
5. Combination Sets


As I have mentioned in part 4, I have been breaking my body into two body parts over a three day workout. I begin with arms and shoulders. My routine looked like this.

Shoulders:
Lateral Raises –
Set 1 – 3lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

Sitting Shoulder Press
Set 1 – 5lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Arms:
Standing Bicep Dumbbell Curls
Set 1 – 5lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Standing Cable Bicep Curls
Set 1 – 20lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

Triceps Presses
Set 1 – 30lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 40lbs. – 12 reps

Overhead Dumbbell Triceps extensions
Set 1 – 3lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

This workout was around 30 minutes. To get a great workout, you don’t have to be in the gym for hours. A few minutes, is plenty. It’s the quality not the quantity.

Chest and Abs –
Chest happens to be one of my favorite body parts to work.
I start off with Dumbbell Presses:
Set 1 – 5lbs. – 15 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Fly’s:
Set 1 – 5lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Pullovers:
Set 1 – 10lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 15lbs. – 10 reps

Finish off with 3 sets, 15 reps of crunches for the Abs.

The third day is Legs and Back.
Back is another favorite, though I don’t really care for legs. Maybe, because it is one of the largest body parts and there is more teeth grinding and grunting as I push my way through.
I begin with Back.
Front Pulldowns:
Set 1 – 30lbs. – 15 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

Pulldowns behind the neck:
Set 1 – 40lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

I like to stretch my back out between sets. Then finish with
Dumbbell Rows:
Set 1 – 15lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 10 reps

Leg Extensions (Machine):
Set 1 – 10lbs. – 15 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 12 reps

Lying Leg Curls (Machine):
Set 1 – 20lbs. – 15 reps
Set 2 – 30lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

10lb. Dumbbell Squats – 3 sets of 12 reps

Finish off with 3 sets, 15 reps of body-weight calf raises.

As you can see the weights I have been using were very light.
As the weeks and workouts continue the weight will get heavier. But, always start any workout with lightweights, no matter how strong you get. This is your warm-up.

I hope I have been inspiring you to get back into the gym. You will thank me.