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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
0:08:32

3

upper

Dumbbells, Mat

Chest Sculptor A2
Chest Sculptor A2
UNLOCK
0:10:52

3

lower

Mat

Leg sculptor A2
Legs Sculptor A2
UNLOCK
0:15:02

3

total

Dumbbells, Mat

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

1

Dumbbells, Mat

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

3

total

Dumbbells, Mat

Total Body Sculptor
B1 Total Body Sculptor
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
0:12:07

3

upper

Dumbbells, Mat
Shoulder Sculptor B1
UNLOCK
0:13:55

3

lower

Dumbbells, Mat
Leg Sculptor B1
UNLOCK
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
UNLOCK
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
UNLOCK
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
UNLOCK
0:0:31

1

Plank instruction
Plank instruction
UNLOCK
0:0:38

1

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

1

Chest flies instruction
Chest flies instruction
UNLOCK
0:0:52

1

Commando pull instruction
Commando pull instruction
UNLOCK
0:0:27

1

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

1

Lat pullover instruction
Lat pullover instruction
UNLOCK
0:0:32

1

Shoulder press instruction
Shoulder press instruction
UNLOCK
0:1:43

1

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

1

upper

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

1

Push up instruction
Push up instruction
UNLOCK
0:0:25

1

Leg raises instruction
Leg raises instruction
UNLOCK
0:0:24

1

upper

Bicep curl instruction
Bicep curl instruction
UNLOCK
0:0:36

1

upper

Tricep dip instruction
Tricep dip instruction
UNLOCK
0:0:24

1

Donkey kick instruction
Donkey kick instruction
UNLOCK
0:0:37

1

core

Pelvic curl instruction
Pelvic curl instruction
UNLOCK
0:0:24

1

lower

Reverse Lunge Instruction
Reverse Lunge Instruction
UNLOCK
0:0:51

1

core

Side plank instruction
Side plank instruction
UNLOCK
0:0:16

1

upper

Tricep extension technique
Tricep Extension Instruction
UNLOCK
0:0:26

1

lower

Lunge technique
Lunge Instruction
UNLOCK
0:0:32

1

How to perform a squat
Squat Instruction
UNLOCK

©2023 BODY PROJECT SYSTEMS LTD - Terms of Service | Privacy Policy