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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/supersculpt_your_body

Supersculpt Your Body

Leg extension 1


A

B
  • Reps:
  • Body Parts: Legs
  • Equipment: Weight Machines, Free weights

A

Sit with back against pad and knees bent at 90 degrees; place front of ankles behind pad in line with knees. Lift legs up and out in an arc until straight, not locked (shown). Lower, then repeat. Weight: 20-40 pounds.

B

Dumbbell pullover


A

B
  • Reps:
  • Body Parts: Back, Triceps
  • Equipment: Free weights

A

Lie on a flat bench, knees bent, feet flat. Hold a dumbbell vertically with both hands, arms extended above midchest, elbows slightly bent. Squeeze shoulder blades together and bring dumbbell as far behind head as you can (shown). Contract back muscles to lift weight back up; repeat. Weight: 8-12 pounds.

B

Reverse-grip lat pull-down


A

B
  • Reps:
  • Body Parts: Chest, Shoulders, Triceps
  • Equipment: Weight Machines

A

Lie on a flat bench, knees bent, feet on edge. Hold a barbell above midchest, arms straight, hands a bit wider than shoulder-width. Squeezing shoulder blades together, bend elbows until they're even with shoulders (shown). Press up; repeat. Weight: 25-45 pounds.

B

Dumbbell incline


A

B
  • Reps:
  • Body Parts: Chest
  • Equipment: Free weights

A

Sit with back against an incline bench set to 90 degrees. Hold dumbbell, arms hanging by sides, palms in. With a slight bend in elbows, lift arms out to shoulder height (shown). Lower, then repeat. Weight: 5-12 pounds.

B

Flat-bench barbell press


A

B
  • Reps:
  • Body Parts: Chest, Shoulders, Triceps
  • Equipment: Free weights, Weight Machines

A

Lie on a flat bench, knees bent, feet on edge. Hold a barbell above midchest, arms straight, hands a bit wider than shoulder-width. Squeezing shoulder blades together, bend elbows until they're even with shoulders (shown). Press up; repeat. Weight: 25-45 pounds.

B

Lateral shoulder raise


A

B
  • Reps:
  • Body Parts: Shoulders
  • Equipment: Free weights

A

Sit with back against an incline bench set to 90 degrees. Hold dumbbells, arms hanging by sides, palms in. With a slight bend in elbows, lift arms out to shoulder height (shown). Lower, then repeat. Weight: 5-12 pounds.

B

Machine overhead press


A

B
  • Reps:
  • Body Parts: Back
  • Equipment: Weight Machines

A

Sitting with back against pad, grasp vertical handles, elbows bent to 90 degrees, forearms parallel, wrists in line with elbows. Straighten arms overhead; don't lock elbows (shown). Lower; repeat. Weight: 25-50 pounds.

B