PHA MUSCLE SCULPTING WORKOUT

This workout will take you between 45 -60minutes to complete. You’ll 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 it’s 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 Reps Set 1 Set 2 Comments

S/B Chest Press

15-20rm

10kg/15 Keep weights over the chest.

Power Lunges

15-20 each leg

10kg/12 Lunge forward & POWER back.

Lat Pull Down

15-20rm

42kg/15 Pull bar to the collar bone.

Stability Ball Hamstring

Curl

12-20rm

14 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 130-140rpm Level 8 2-3mins

Thruster

12-15rm

10kg/12 Thrust through the legs to help the shoulders.

1 Leg Stiff Leg Deadlift

8-12rm e/s

8

Hand Walk Out, Press Up,

Hand Walk Back

6-10rm

8

Mountain Climber

12-15rm e/s

8e/s

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

2-3mins

Bicep Curl

12-15rm

8kg/12 Keep your elbows into the rigbs.

BOSU Plank w/ Side Leg

Raises

10 each leg

10e/s Don’t 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 2-3mins

Lateral Raise

12-15rm

4kg/12

Squat Jumps

10-20

10 Two footed take off & two footed landing.

BOSU Straight Leg Pike

6-15

6 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 you’ll 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.