BODY SCULPTING 2 WEEK PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MisplacedTexan on July 10, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders, Trapezius, Back, Biceps, Thighs, Calves, Abs, Lower Back

Workout Length:

14 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Flyes	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	30
Incline Dumbbell Press	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	30
	-	max	0
Dumbbell Bench Press	35 lbs.	5	10
	35 lbs.	5	10
	35 lbs.	5	10
	35 lbs.	5	10
	35 lbs.	5	10
Incline Dumbbell Press	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	30
	45 lbs.	5	30
	35 lbs.	12	30
	25 lbs.	15	30
Triceps
Close-Grip Bench Press	25 lbs.	15	60
	35 lbs.	12	60
	45 lbs.	8	60
Chest
Decline Pushups	-	15	60
	-	12	60
	-	8	60
Shoulders
Dumbbell Arnold Shoulder Press	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
Trapezius
Dumbbell Upright Rows	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
	45 lbs.	8	30
	35 lbs.	12	30
	25 lbs.	15	60
Shoulders
Front Dumbbell Raises	15 lbs.	15	30
	20 lbs.	12	30
	25 lbs.	8	60
Front Raise with Plate	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Back
Reverse Fly	5 lbs.	15	60
	10 lbs.	12	60
	15 lbs.	8	60
Trapezius
Dumbbell Shrugs	55 lbs.	15	30
	65 lbs.	15	30
	75 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell High Pull	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
Reverse-Grip Bent-Over Barbell Rows	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
	45 lbs.	8	30
	35 lbs.	12	30
	25 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
Dumbbell Split Lifts	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
Reverse Fly	5 lbs.	15	30
	10 lbs.	12	30
	15 lbs.	8	60
Pull Ups	-	max	60
	-	max	60
	-	max	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	15	30
	35 lbs.	12	30
	45 lbs.	8	60
Biceps
EZ Curl Bar Curls	45 lbs.	5	15
	45 lbs.	5	15
	45 lbs.	5	15
	45 lbs.	5	15
	45 lbs.	5	15
Triceps
Lying Triceps Extensions	10 lbs.	15	30
	20 lbs.	12	30
	25 lbs.	8	60
Biceps
Seated Hammer Curls	15 lbs.	15	30
	20 lbs.	12	30
	25 lbs.	8	60
	25 lbs.	8	30
	20 lbs.	12	30
	15 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	30
	10 lbs.	12	30
	15 lbs.	8	60
	15 lbs.	8	30
	10 lbs.	12	30
	5 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	0

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