The Finale!

The final stretch of workouts is here, and you are on the cusp of achieving everything you set out to accomplish when you began The Sculpted in 16 Weeks workout series! Now, put the pedal to the metal during these final two weeks so that you can look and feel as lean and sculpted as possible!

You are going to add the following training variations into your workouts over the next two weeks:

1. Increased Overall HIIT Duration & High-Intensity Period Duration

During Part 6 and Part 7 of this series, you were performing HIIT workouts for the same total duration and the same duration for the high-intensity interval periods. But now that your body has adapted to the demands of that workout, it is time to take on a more challenging HIIT workout.

You are going to increase the total duration of your HIIT workouts, as well as the duration of the high-intensity periods over the next two weeks to burn even more calories and help you look as shredded as possible!

2. Triple Drop Sets

You are going to be performing triple drop sets over the next two weeks. Triple drop sets follow the same principles as the double drop sets you have been performing over the past two weeks, but they are simply a more advanced version. Click the link below for a more thorough understanding of 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

Lunge Midair Switch

Time: 60 to 120 seconds

Dumbbell Lateral Raise

Reps: 6 to 8

Dumbbell Squat

Reps: 6 to 8

Standing Cable Press

Reps: 6 to 8

Drop Sets

Perform each series of drop sets 2 to 3 times, depending on your fitness level.

Leg Press Machine

• 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.
• Set 1C: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.

Cable Lateral 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.
• Set 1C: 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

Standing Bent Over Dumbbell Row

Reps: 6 to 8

Barbell Bench Press

Reps: 6 to 8

Dumbbell Incline Fly

Reps: 6 to 8

Reverse Dumbbell Fly

Reps: 6 to 8

Drop Sets

Perform each series of drop sets 2 to 3 times, depending on your fitness level.

Dumbbell Bench 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.
• Set 1C: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.

Chest Fly Machine

• 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.
• Set 1C: 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

Dumbbell Curl

Reps: 6 to 8

Dumbbell Kickbacks

Reps: 6 to 8

Reverse Crunch with Stability Ball

Time: 60 to 120 seconds

Stability Ball Exchange

Time: 60 to 120 seconds (both sides)

Drop Sets

Perform each series of drop sets 2 to 3 times, depending on your fitness level.

Seated Barbell Preacher Curl

• 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.
• Set 1C: Without breaking, perform another set with about one-third less weight until your muscles are again completely fatigued.

Cable Kickbacks

• 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.
• Set 1C: 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.

Did you miss part of The Sculpted in 16 Weeks Total Body Workout series? Click any of the links below to check out the previous workouts in this series:

• Weeks 1 & 2
• Weeks 3 & 4
• Weeks 5 & 6
• Weeks 7 & 8
• Weeks 9 & 10
• Weeks 11 & 12
• Weeks 13 & 14