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    Sculpted Strength

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    taha.hamid09

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    © All Rights Reserved
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    Sculpted Strength

    Uploaded by

    taha.hamid09
    25 views1 page

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    25 views1 page

    Sculpted Strength

    Uploaded by

    taha.hamid09

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    SCULPTED STRENGTH: THE ULTIMATE

    12 WEEK BODYBUILDING PROGRAM


    Main Goal: Build Muscle Equipment: Bands, Barbell, Cables,

    Workout Training Level: Intermediate


    Days Per Week: 6 Days
    Dumbbells, Machines
    Target Gender: Male & Female
    Summary Program Duration: 12 Weeks Author: Roger “Rock” Lockridge
    Click here for the full workout!

    Workout 1: Shoulders and Abs


    Exercise Sets Reps Rest
    Bent Over Dumbbell Reverse Fly 3 12, 10, 8 60-90 Sec

    Seated Lateral Raise 3 12, 10, 8 60-90 Sec

    Machine Shoulder Press 3 12, 10, 8 60-90 Sec

    Dumbbell Front Raise 3 12, 10, 8 60-90 Sec

    Cable Crunch 3 12, 10, 8 60-90 Sec

    Lying Floor Leg Raise 3 Failure 60-90 Sec

    Workout 2: Back and Traps


    Exercise Sets Reps Rest
    Rack Pull Deadlift* 3 12, 10, 8 60-90 Sec

    Reverse Hyperextension 3 12, 10, 8 60-90 Sec

    One Arm Dumbbell Row 3 12, 10, 8 60-90 Sec

    Reverse Grip Lat Pulldown 3 12, 10, 8 60-90 Sec

    Wide Grip Seated Row 3 12, 10, 8 60-90 Sec

    Dumbbell Shrugs 3 12, 10, 8 60-90 Sec

    *Editor’s Note: The demo video shows a trap bar, but this exercise can be performed
    with a barbell.

    Workout 3: Quadriceps and Calves


    Exercise Sets Reps Rest
    Squat 3 15, 12, 10 60-90 Sec

    Hack Squat or Leg Press 3 15, 12, 10 60-90 Sec

    Bulgarian Split Squat 3 15, 12, 10 60-90 Sec

    Leg Extension 3 15, 12, 10 60-90 Sec

    Seated Calf Raise 3 15, 12, 10 60-90 Sec

    Calf Press 3 15, 12, 10 60-90 Sec

    Workout 4: Chest and Abs


    Exercise Sets Reps Rest
    Incline Machine Press 3 12, 10, 8 60-90 Sec

    Incline Dumbbell Fly 3 12, 10, 8 60-90 Sec

    Dumbbell Bench Press 3 12, 10, 8 60-90 Sec

    Pec Dec or Cable Crossover 3 12, 10, 8 60-90 Sec

    Weighted Crunch 3 12, 10, 8 60-90 Sec

    Seated Barbell Twist 3 12, 10, 8 60-90 Sec

    Workout 5: Triceps, Biceps, and Forearms


    Exercise Sets Reps Rest
    Tricep Dips 3 12, 10, 8 60-90 Sec

    One-Arm Dumbbell Extension 3 12, 10, 8 60-90 Sec

    Rope Tricep Extension 3 12, 10, 8 60-90 Sec

    Concentration Curl 3 12, 10, 8 60-90 Sec

    Preacher Curl 3 12, 10, 8 60-90 Sec

    Standing Hammer Curl 3 12, 10, 8 60-90 Sec

    Reverse Grip Barbell Curl 3 12, 10, 8 60-90 Sec

    Seated Barbell Wrist Curl 3 12, 10, 8 60-90 Sec

    Workout 6: Hamstrings and Calves


    Exercise Sets Reps Rest
    Stiff Leg Deadlift 3 15, 12, 10 60-90 Sec

    Walking Lunge 3 15, 12, 10 60-90 Sec

    Standing Cable Hamstring Curl 3 15, 12, 10 60-90 Sec

    Seated or Lying Leg Curl 3 15, 12, 10 60-90 Sec

    Standing Calf Raise 3 15, 12, 10 60-90 Sec

    Banded Tibialis Raise 3 Failure 60-90 Sec

    MUSCLEANDSTRENGTH.COM

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