Weeks 13 & 14
With only one month left to go, you have officially reached the home stretch of The Sculpted in 16 Weeks Total Body Workout! The next four weeks are going to be the grand finale of this workout series, and as such, they are going to be even more challenging. However, with great sacrifices comes great rewards, and you are so very close to achieving that lean and sculpted look you always wanted!
As is customary with The Sculpted in 16 Weeks Total Body Workout, we have two new training variations to introduce to this new set of workouts:
1. Split Training
You’ve been cranking out fast-paced circuit training workouts for the past 12 weeks, but now it’s time to introduce a new weight training method into your routine. Split training concentrates each workout on fewer muscle groups so that you can dedicate more time and effort to defining specific areas of your body, then give those areas adequate time to recover. While split training will require more time in the gym, it will also help you sculpt and define each individual muscle group!
2. Drop Sets
Drop sets are when you perform consecutive sets of one exercise to fatigue (when you are physically too tired to perform another rep) using lighter weights with each successive set and without breaks in between the drop sets. You are essentially pushing one specific muscle group to work as hard as possible, to ultimately be as defined as possible. For the next two weeks, you are going to be performing drop sets at the end of each workout.
Click the link below for a more thorough understanding of drop sets!
Break Through Weight Training Plateaus with Drop Sets
Perform one weight training workout 3 to 6 days per week, and one cardio workout, 2 to 3 times per week.
Weight Training
Sets: 3 to 4 sets of each exercise (2 to 3 for drop sets).
Rest: 2 minutes in between each set.
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: If you can easily exceed the workload for an exercise, increase the weight/resistance.
TIP: Remember, for each drop set you are performing one set with a heavier load until your muscles are fatigued, then dropping the weight and immediately performing the same exercise with a lighter load until your muscles are again fatigued. Do not rest until you have completed both sets.
TIP: Drop sets are a more advanced form of weight training. Be sure to follow the entire Sculpted in 16 Weeks Workout series to build a strong weight training foundation before incorporating drop sets.
Day 1/Day 4
Muscle Groups Targeted – Legs & Shoulders
Barbell Deadlift
Reps: 6 to 8
Barbell Shoulder Press
Reps: 6 to 8
Dumbbell Lunge
Reps: 6 to 8
Dumbbell Scaption
Reps: 6 to 8
Drop Sets
Perform each series of drop sets 2 to 3 times, depending on your fitness level.
Dumbbell Squat
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Cable Front Raise
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Day 2/Day 5
Muscle Groups Targeted – Back & Chest
Bent Over Dumbbell Row
Reps: 6 to 8
Dumbbell Bench Press
Reps: 6 to 8
Cable Lat Pulldown
Reps: 6 to 8
Chest Fly Machine
Reps: 6 to 8
Drop Sets
Perform each series of drop sets 2 to 3 times, depending on your fitness level.
Seated Cable Row
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Seated Incline Machine Press
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Day 3/Day 6
Muscle Groups Targeted – Abs & Arms
Barbell Curl
Reps: 6 to 8
Cable Kickbacks
Reps: 6 to 8
Opposite Reach and Crossover with Medicine Ball
Time: 60 to 120 seconds
Ab Starfish
Time: 60 to 120 seconds (both sides)
Drop Sets
Perform each series of drop sets 2 to 3 times, depending on your fitness level.
Cable Pushdowns
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Cable Curls
Set 1A: Perform one set using a weight you can lift 6 to 10 times until your muscles are completely fatigued.
Set 1B: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.
Cardio
Perform the following HIIT cardio workout on the Treadmill 2 to 3 days per week. You can opt to do cardio before, after, or on an entirely different day from your circuit training workouts.
Also, be sure to perform an 8-minute warmup before beginning your HIIT workouts.
TIP: Perform your cardio workouts before your weight training workouts on days that you train legs. Otherwise, it may be difficult to run.
TIP: Run at an appropriate pace for your fitness level by following either the “Novice” or “Advanced” chart section below.
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 15 & 16 of The Sculpted in 16 Weeks workout series by clicking the image below and subscribing to The Official LA Fitness Blog.
