Sculptors Archive | Team Body Project

0:15:50

1

total

Lunges x 2 x 20 reps medium Bent over rows 2 x 15 reps medium Chest raises 2 x 10 reps slow pace Side raises 2 x 10 reps medium pace Bicep curls 2 x 20 reps slow pace
Total Body Sculptor B3
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0:14:22

3

total

Dumbbells, Mat

1. Chest press x 15 reps medium pace
2. Alternate Reverse lunges x 20 slow pace
3. Bent over rows x 12 slow pace
4. Shoulder Press x 12 medium pace
5. plank x 20 medium pace

x 2 super sets

20 seconds rest between each set
Total Body Sculptor A2
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0:10:39

3

Dumbbells, Mat

Classic Squat x 10 slow pace x 2 Leg raise x 20 standard pace x 2 each side Lunge x 20 Medium pace x 2
Leg Sculptor B2
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0:14:10

3

upper

Dumbbells, Mat

Commando rows x 20 medium pace x 3 Bent over rows x 15 medium pace x 3 Lat pullovers x 12 slow pace x 3 30 seconds rest
Back Sculptor B2
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0:14:08

3

upper

Mat

Press up medium x 10 x 3 Chest flies slow x 10 x 3 Close grip chest press x 20 x 3 Chest raise medium x 15 x 3
Chest sculptor B2
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0:12:36

3

upper

Dumbbells, Mat

Shoulder press x 20 fast pace x 3 Side rises x 10 medium pace x 3 Front raises x 10 medium pace x 3 Reverse flies x 10 medium pace x 3
Shoulder sculptor B2
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0:11:44

1

upper

Dumbbells, Mat

1. CURL AND PRESS X 20 MEDIUM PACE 2. SIDE RAISES X 10 SLOW PACE 3. Shoulder press x 12 MEDIUM pace X 3 20 SECONDS REST BETWEEN EACH SET
A2 Shoulder sculptor
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0:11:51

3

upper

Dumbbells, Mat

1. BENT OVER ROWS X 15 MEDIUM PACE 2. LAT PULLOVERS X 10 slow PACE 4. REVERSE FLIES X 15 MEDIUM PACE X 3 20 SECONDS REST BETWEEN EACH SE
Back Sculptor A2
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0:08:32

3

upper

Dumbbells, Mat

Chest Sculptor A2
Chest Sculptor A2
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0:10:52

3

lower

Mat

Leg sculptor A2
Legs Sculptor A2
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0:15:02

3

total

Dumbbells, Mat

Total Body Sculptor workout
A1 Total Body Sculptor
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0:13:31

1

Dumbbells, Mat

Total Body Sculptor workout
B2 Total Body Sculptor
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0:14:32

3

total

Dumbbells, Mat

Total Body Sculptor
B1 Total Body Sculptor
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0:10:16

3

upper

Dumbbells

1. Curl and press x 20 medium pace 2. Front raises x 10 medium pace 3. Reverse flies x 20 fast pace 4. Side raises x 10 medium pace x 2 30 seconds rest between each set
Shoulder Sculptor A1
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0:13:31

3

Dumbbells, Mat

Classic squat x 15 medium pace Reverse lunge x 20 slow pace Classic Squat x 25 fast pace Hip Thrusters x 15 fast pace x 2
Leg Sculptor A1
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0:11:25

3

Dumbbells, Mat

1. Chest press medium x 15 2. Chest raise slow x 10 x 2 3. Close grip press fast x 20 4. Chest flies medium x 12 x2 30 seconds rest between each set
Chest Sculptor A1
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0:10:44

3

upper

Dumbbells, Mat

Rows x 12 slow Pullover x 10 medium Commando rows x 16 standard Reverse flies x 20 fast
Back Sculptor A1
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0:13:50

3

Dumbbells, Mat

Chest Press x 15 medium x 3 Chest raises x 10 slow x 3 Chest flies x 12 medium x 3
Chest Sculptor B1
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0:12:51

3

upper

Dumbbells, Mat

1. Bent over rows x12 (slow pace) x3 2. Lat pullovers x10 (medium pace) x3 3. Commando rows x16 (medium pace) x3 30 seconds rest between each set
Back Sculptor B1
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0:12:07

3

upper

Dumbbells, Mat
Shoulder Sculptor B1
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0:13:55

3

lower

Dumbbells, Mat
Leg Sculptor B1
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0:12:25

3

upper

Add-on

Dumbbells

1. Bicep curls medium x15 2. Hammer curls fast x20 3. Bicep curls slow x10 4. Overhead extension standard x12 5. Tricep extension fast x15 6. Tricep extension slow x10
Arm Sculptor A1
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0:13:11

3

upper

Dumbbells

1. Bicep curls medium x 15 2. Tricep dips medium x 15 x2 3. Bicep curls slow x 12 4. Tricep extensions slow x 12 x2 5. Hammer curls fast x 20 6. Tricep extension fast x 20 x2 20 seconds rest between each exercise.
Arm Sculptor A2
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0:14:23

3

upper

Dumbbells

1. Bicep curls medium x 15 3. Bicep curls slow x 12 5. Hammer curls fast x 20 x2 2. Tricep dips medium x 15 4. Tricep extensions slow x 12 6. Tricep extension fast x 20 x2 20 seconds rest between each exercise 45 seconds rest between each 'superset'
Arm Sculptor A3
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0:0:31

1

Plank instruction
Plank instruction
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0:0:38

1

Bent over row instruction
Bent over row instruction
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0:0:36

1

Chest flies instruction
Chest flies instruction
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0:0:52

1

Commando pull instruction
Commando pull instruction
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0:0:27

1

Curl and press instruction
Curl and press instruction
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0:1:16

1

Lat pullover instruction
Lat pullover instruction
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0:0:32

1

Shoulder press instruction
Shoulder press instruction
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0:1:43

1

Raises instruction (front, side and rear)
Raises instruction (front, side and rear)
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0:0:36

1

upper

Close grip press instruction
Close grip press instruction
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0:0:54

1

Push up instruction
Push up instruction
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0:0:25

1

Leg raises instruction
Leg raises instruction
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0:0:24

1

upper

Bicep curl instruction
Bicep curl instruction
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0:0:36

1

upper

Tricep dip instruction
Tricep dip instruction
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0:0:24

1

Donkey kick instruction
Donkey kick instruction
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0:0:37

1

core

Pelvic curl instruction
Pelvic curl instruction
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0:0:24

1

lower

Reverse Lunge Instruction
Reverse Lunge Instruction
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0:0:51

1

core

Side plank instruction
Side plank instruction
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0:0:16

1

upper

Tricep extension technique
Tricep Extension Instruction
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0:0:26

1

lower

Lunge technique
Lunge Instruction
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0:0:32

1

How to perform a squat
Squat Instruction
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