Weeks 3 & 4
It’s time to take your Sculpted in 16 Weeks workout routine to the next level by adding compound movement cable exercises! By adding compound movement cable exercises to each circuit training workout, you are going to stimulate more muscle which will help you burn more calories!
If you are just getting started on The Sculpted in 16 Weeks Workout, you’ll want to begin with Weeks 1 & 2 before advancing to this workout. Just click the link below to get started!
The Sculpted in 16 Weeks Total Body New Year’s Workout – Part 1
Perform one circuit training workout 4 to 6 days per week, and one cardio workout, 5 to 6 days per week.
Circuit Training
Perform each exercise immediately after one another while taking as little break time as possible in between each exercise. Once you hit the end of the circuit, break for 90 seconds, and then repeat the same circuit. Complete each circuit a total of 2 to 3 times per workout, depending on your fitness level.
TIP: Memorize the sequence of exercises for each circuit to minimize the amount of time between exercises.
TIP: If you miss a day or two, don’t skip a workout. Pick up exactly where you left off in the routine so that you train each of your muscle groups equally.
TIP: Listen to your body! If you are only able to do 4 circuit training workouts in one week, there is nothing wrong with that. As the series progresses and your body adapts and strengthens, you’ll be able to add to your workload.
.
Circuit Workout 1
Muscle Groups Targeted – Legs, Back & Triceps
Cable Squat to Lat Row
10 to 12 reps
Cable Deadlifts
10 to 12 reps
Cable Triceps Kickbacks
10 to 12 reps
Seated Lat Pulldown (wide-grip)
10 to 12 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
.
Circuit Workout 2
Muscle Groups Targeted – Chest, Shoulders & Abs
Incline Cable Chest Press
10 to 12 reps
Overhead Cable Triceps Extension
10 to 12 reps
Cable Reverse Fly
10 to 12 reps
Cable Crunch with Alternating Oblique Twists
25 to 40 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
.
Circuit Workout 3
Muscle Groups Targeted – Legs, Back & Biceps
Cable Squat to Calf Raise
10 to 12 reps
Cable Straight Arm Pulldown
10 to 12 reps
Seated Lat Pulldown (close-grip)
10 to 12 reps
Cable Curls (straight bar)
10 to 12 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
.
Circuit Workout 4
Muscle Groups Targeted – Chest, Shoulders & Triceps
Decline Cable Chest Press
10 to 12 reps
Cable Pushdown
10 to 12 reps
Cable Lateral Raise
10 to 12 reps
Overhead Triceps Extension (w/ rope)
10 to 12 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
.
Circuit Workout 5
Muscle Groups Targeted – Legs, Back & Biceps
Cable Squat
10 to 12 reps
Seated Lat Pulldown (close-grip)
10 to 12 reps
Single-Arm Cable Curls
10 to 12 reps
Cable Row (wide-grip)
10 to 12 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
.
Circuit Workout 6
Muscle Groups Targeted – Chest, Shoulders & Abs
Incline Cable Chest Press
10 to 12 reps
Cable Shoulder Press
10 to 12 reps
Cable Front Raise (flat bar)
10 to 12 reps
Cable Crunch with Alternating Oblique Twists
25 to 40 reps
Break for 90 seconds after the circuit, and then repeat! Complete the circuit 2 to 3 times, depending on your fitness level.
Cardio
Perform cardio on the StepMill 5 to 6 days per week for 25 to 30 minutes each. You can opt to do cardio before, after, or at a completely different time of day from your circuit training workouts.
TIP: Perform your cardio workouts before your circuit training workouts on days that you train legs. Otherwise, it may be difficult to run.
TIP: Set the StepMill at a pace that suits your personal fitness level and challenges your body. You may need to start off slow, but you will improve as the workouts progress. Try to increase the pace with every workout.
After you complete two weeks of this workout plan, you’ll be ready to kick it up a notch, at which point we’ll have another workout posted for you!
Make sure to get Week 5 & 6 of The Sculpted in 16 Weeks workout series by clicking the image below and subscribing to The Official LA Fitness Blog.
