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  1. #1
    Registered User RaggittyAnne08's Avatar
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    14 day body sculpting workout

    Anybody ever use this program? Got it from the body sculpting bible for men.

    This is my current workout plan, the program switches ever 2 weeks to shock your body. Adjustments include lowering of reps, adding in another set, and decreasing rest time between sets.

    First two weeks are using Modified Compound Super-sets with a rest time of 90 secs between sets.

    Monday
    Chest/back
    All exercises 3x12-15

    Incline DB press
    Bent-over Barbell row
    Neutral grip pullup
    Chest Dip (3 sets till failure)
    Wide grip pullup
    Incline DB fly
    Bent arm bent over row
    Seated calf raise
    Lying leg raise (ABS)
    V-up (ABS)

    Tuesday
    Bicep/Tricep

    Incline DB curl
    Tricep pushdown
    standing hammer curls
    EZ bar close grip bench
    Standing EZ bar curl
    Bench Dip
    Bent over raise on incline bench
    Front Lateral raise
    Trunk twist
    Weighted situps

    Wednesday
    Legs

    Leg extension
    Deadlift
    Ballet squat
    lying leg curl
    Barbell squat
    sitting leg curl
    calf press
    standing calf raise

    Thursday
    Chest/back

    Two-arm row
    Incline DB press
    EZ bar pullover
    Flat DB press
    Lateral pulldown close grip
    Incline DB fly
    Lateral raise side
    seated calf raise
    V-up
    lying leg raise

    Friday
    Bicep/Tricep

    EZ-bar reverse curls
    Overhead DB tricep extension
    Skullcrushers
    standing EZ bar curls
    Bench dip
    Bent over lateral raise on incline
    Incline DB curl
    DB shoulder press
    Trunk twist
    weighted sit ups

    Rest on Saturday and Sunday

    This is then repeated for another week before exercises are switched up and the sets/reps switch to a 4x10 with super sets.

    So what I'm asking you guys. Is this a worthwhile workout for building mass? I'm planning to bulk to around 210 and see what i look like and either cut or keep bulking.

    Is this to many exercises to perform? I'm limiting my time in the gym to an hour a day so I'm getting in all my exercises none the less.

    Keep in mind i was thinking of rotating the bicep/tricep and leg days. Instead of having legs for just one day I'd rotate it every other week so i get Legs two times a week and bicep/tricep once and vise versa the next week.

    Open for discussion and criticism. Just looking for help on tweaking a program to get max results.
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  2. #2
    Registered User MsFitness03221's Avatar
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    If your picture reprsents how you look today, maybe you should consider dropping the reps down so that you can increase teh weights you use. The program looks good, but the reps are too high for someone trying to gain muscle mass, which I assume you are trying to do.
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  3. #3
    Registered User dannymcclure's Avatar
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    Wouldnt think there is enough time for recovery... unless ur shootin??
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  4. #4
    Registered Poser R_V_P's Avatar
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    Originally Posted by RaggittyAnne08 View Post

    Wednesday
    Legs

    Leg extension
    Deadlift
    Ballet squat
    lying leg curl
    Barbell squat
    sitting leg curl
    calf press
    standing calf raise

    wut
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  5. #5
    Registered Poser R_V_P's Avatar
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    oh and regarding the actual program, what the hell are modified compound supersets???

    There is absolutely no need for such complexity, If you wanna build mass, do the compound lifts and eat lots, like pretty much every sticky on this site tells you.
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  6. #6
    Registered User RaggittyAnne08's Avatar
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    Modified compound supersets is where you perform two exercises usually using opposite muscle groups with a rest period in between. Example would be Incline DB press 1x12...rest 90 seconds, then perform Barbell row 1x12...rest 90 seconds then repeat for the next 2 sets of each exercise.

    ^^
    To the guy that told me to lower reps.

    I was thinking of doing the same thing. Instead of using a 3x12 for two weeks then 4x10, i was thinking of modifiing it to a...

    3x10 for 2 weeks
    4x8 for 2 weeks
    4x6 for 2 weeks??

    Following the 4x6 weeks i would move back down to the 3x10 week again
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  7. #7
    Registered User RaggittyAnne08's Avatar
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    Originally Posted by dannymcclure View Post
    Wouldnt think there is enough time for recovery... unless ur shootin??
    No i'm not, only supplements i'm taking are:

    GNC Pro Performance Creatine Mono 10g a day (just started taking this week)
    ON 100% Gold Standard Post workout
    ON Nitrocore 24 1 scoop breakfast and 1 scoop before bed
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