TRANSFORM! Week 7 - Muscle Shaping
Resistance Exercise
- You'll have two separate workouts,
each working 1/2 the body
- Exercise with weights four days,
alternating Workout A with Workout B
- It's best to work out on a schedule
similar to the following
|
Monday
|
Workout A |
| Tuesday |
Workout B |
| Wednesday |
No Weight Training |
| Thursday |
Workout A |
| Friday |
Workout B |
| Weekend |
No Weight Training
|
- For each bodypart perform two
movements, a compound and an isolation movement
- First perform two sets of the
isolation movement, attempting to select a weight with which
you "fail" between 8 and 12 reps
- Follow with three sets of the
compound movement, increasing the weight on each set striving
for "failure" between 6-10 reps on the last set
The Split Routine
Workout A
|
Workout B
|
| Single Leg Step-Up |
Lying Leg Curl |
| Dumbbell Squat |
Stiff Legged Deadlift |
| Dumbbell Fly |
Rear Lateral Raise |
| Chest Press |
Bent Over Row |
| Side Lateral Raise |
Shrug |
| Shoulder Press |
Upright Row |
| Rear Tricep Extension |
Concentration Curl |
| Dip |
Barbell Curl |
| Seated Calf Raise |
Wrist Curl |
| Standing Calf Raise |
Reverse Curl |
- From Week 7 forward, perform
150 ab crunches 3 non-consecutive days each week. If you
feel like doing more abdominal exercise, or feel you'd like
to exercise the abs more often, that is optional and not
necessary.
Aerobic Exercise
- On the days you weight train,
perform 20-30 minutes in your Target Zone
- On the non-weight training days,
45 minutes in your Target Zone
- Take one day off completely
from all exercise
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