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    Muscle Sculpting Workout (Pha) 2 Dave Bishop

    Uploaded by

    Shaun Tyler
    This workout focuses on muscle sculpting through heavier weights and varied exercises targeting both upper and lower body muscles. It consists of 4 exercises done back-to-back with 2 sets each, emphasizing increasing weight once the higher rep range is achieved. The 45-60 minute circuit includes exercises like chest presses, lunges, rows, and includes a warm up, cool down, and stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Muscle Sculpting Workout (Pha) 2 Dave Bishop

    Uploaded by

    Shaun Tyler
    315 views3 pages
    This workout focuses on muscle sculpting through heavier weights and varied exercises targeting both upper and lower body muscles. It consists of 4 exercises done back-to-back with 2 sets each, emphasizing increasing weight once the higher rep range is achieved. The 45-60 minute circuit includes exercises like chest presses, lunges, rows, and includes a warm up, cool down, and stretching.

    Original Description:

    A training program for one of my clients.

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    © Attribution Non-Commercial (BY-NC)

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    This workout focuses on muscle sculpting through heavier weights and varied exercises targeting both upper and lower body muscles. It consists of 4 exercises done back-to-back with 2 sets each, emphasizing increasing weight once the higher rep range is achieved. The 45-60 minute circuit includes exercises like chest presses, lunges, rows, and includes a warm up, cool down, and stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    315 views3 pages

    Muscle Sculpting Workout (Pha) 2 Dave Bishop

    Uploaded by

    Shaun Tyler
    This workout focuses on muscle sculpting through heavier weights and varied exercises targeting both upper and lower body muscles. It consists of 4 exercises done back-to-back with 2 sets each, emphasizing increasing weight once the higher rep range is achieved. The 45-60 minute circuit includes exercises like chest presses, lunges, rows, and includes a warm up, cool down, and stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document outlines a PHA muscle sculpting workout that focuses on using heavier weights to sculpt and tone specific muscles over 4 exercises in a circuit. It emphasizes increasing the load once a higher rep range is achieved.

    Chest Press, Power Lunges, Lat Pull Down, Stability Ball Hamstring Curl

    Pull the bar to the collar bone.

    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.

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