Weeks 5 & 6
Congratulations, you’ve made it through the toughest part of The Sculpted in 16 Weeks Workout: the first month! You’ve made steady progress by working hard and staying strong and, as a result, you are starting to notice some incredible changes in your body! Now, it’s time to re-focus and set your sights on even greater feats with this new series of progressive workouts.
Are you new to The Sculpted in 16 Weeks Workout series? Be sure to begin with Weeks 1 & 2 before advancing further in the series. Just click the link below to get started!
The Sculpted in 16 Weeks Total Body New Year’s Workout – Part 1
In Weeks 3 & 4 you added compound movements to your circuit training workouts, and you are going to continue to use them, only this time with free weights rather than cables. Weight training using free weights instead of cables requires greater use of your body’s stabilizing muscles, and as a result, you will further strengthen and define your abs and core! Also, many free weight exercises replicate movements that you make during sports and everyday life, which means that they can make you a better athlete and a more physically functional human being altogether!
Here are a few things to keep in mind as you start using free weights:
- Be sure to control the weight throughout the entire movement of each exercise! If you are swinging or using momentum to get the weight up then you should go down to a weight that allows you to keep proper form.
- Keep your spine in a straight alignment as you exercise. If an exercise causes you to arch your back use less weight until you can perform the exercise with the correct form.
- Be sure to use your legs and not your back when you move weights around in between exercises.
- If you are trying a new exercise, it is best to have a spotter to guide you through the motions. If you don’t have a spotter, begin with a warmup exercise with less weight to get the motion of the exercise down before continuing.[i]
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 short of a break 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 two to three 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
Dumbbell Squats
10 to 12 reps
Dumbbell Bent-Over Row
10 to 12 reps
Dumbbell Triceps Kickbacks
10 to 12 reps
Dumbbell Reverse Fly
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
Barbell Bench Press
10 to 12 reps
V-Ups (flat bench)
25 to 30 reps
Dumbbell Side Raises
10 to 12 reps
Incline Dumbbell Fly
10 to 12 reps
Reach for The Stars Sit-Ups
20 to 30 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
Barbell Deadlift
10 to 12 reps
Dumbbell Single-Arm Bent Over Row
10 to 12 reps
Dumbbell Split Squat
10 to 12 reps
Barbell Curl (outside 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 4
Muscle Groups Targeted – Chest, Shoulders & Triceps
Barbell Bench Press
10 to 12 reps
Dumbbell Lateral Raises
10 to 12 reps
Barbell Lying Skull Crushers
10 to 12 reps
Dips
10 to 20 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
Dumbbell Lunge with Bicep Curls
10 to 12 reps (each leg)
Dumbbell Bent-over Row
10 to 12 reps
Dumbbell Step Ups to Calf Raise
10 to 12 reps (each leg)
Barbell Curls (inside 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 Trained – Chest, Shoulders & Abs
Barbell Decline Bench Press
10 to 12 reps (bench)
Sit-up (decline bench)
15 to 25
Dumbbell Front Raises
10 to 12 reps
Dumbbell Incline Fly
10 to 12 reps
Russian Twists to Full Extension Ab Crunches (w/med ball)
25 to 30 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 elliptical 5 to 6 days per week for 30 to 45 minutes. 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 elliptical at a pace that suits your personal fitness level and challenges your body. Try to increase the pace with every workout to progress even further!
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!
