PHA MUSCLE SCULPTING WORKOUT

This workout will take you between 45 -60minutes to complete. Youll be performing four exercises back to back, upper and lower. There is an emphasis on using heavier weights to sculpt and tone specific muscles. There are two rep ranges for each exercise. Once you can reach the higher number then its time to increase the load and return to the lower rep range. This ensures you are moving forward and getting the most out of the working muscles.

Warm Up
X-trainer for 6 minutes start at level 6 at 130-140rpm. At the end of each minute increase the resistance by 2 levels.

Exercise
S/B Chest Press

Reps
15-20rm

Set 1
10kg/15

Set 2

Comments
Keep weights over the chest.

Power Lunges 15-20 each leg Lat Pull Down 15-20rm

10kg/12

Lunge forward & POWER back.

42kg/15

Pull bar to the collar bone.

Stability Ball Hamstring Curl

14 12-20rm

Try and keep your hips up.

Rower

Aim to row at 2:05/500m 25-28spm

2-3mins

S/B Chest Flyes

15-20rm

8kg/15

Keep hips up.

Squat w/ Med Ball Chop

12-20rm e/s

5kg/12e/s

Bend the knees & squat not bend the back.

Seated Row

15-20rm

10kg/15

Keep the back long.

Romanian Deadlift

15-20rm

16kg KB/15

Imagine you are performing a Karate bow.

X-trainer Thruster

130-140rpm Level 8

2-3mins 12-15rm 10kg/12 Thrust through the legs to help the shoulders.

1 Leg Stiff Leg Deadlift

8-12rm e/s

Hand Walk Out, Press Up, Hand Walk Back Mountain Climber

6-10rm

12-15rm e/s

8e/s

Rower Bicep Curl

Row at 2:20/500m 25-28spm

2-3mins 12-15rm 8kg/12 Keep your elbows into the rigbs.

BOSU Plank w/ Side Leg Raises

10 each leg

10e/s

Dont let your hips drop.

Close Grip Press Ups

6-10rm

10knees

Keep your body straight.

Side Plank Lifts

10-12 each side

8e/s

X-trainer Lateral Raise

2-3mins 12-15rm 4kg/12

Squat Jumps

10-20

10

Two footed take off & two footed landing.

BOSU Straight Leg Pike

6-15

Lift the upper body & legs together.

Cool Down & Regeneration

Walk on the treadmill. Take your heart rate and then walk at a fairly steady pace until your heart rate returns to 120 beats per minute or lower. At first this may take up to 5 minutes but as your heart and lungs become more efficient youll recover faster. This is because your muscles are more efficient at performing the work load, your heart gets stronger as it can pump more blood around the body in less beats and the capacity of your lungs increases. In a nutshell you are getting fitter.

Follow up with the stretching routine below holding each one between 15-30 seconds.