Lean Body Workout – Sculpting Exercises to Get Ripped
Posted by Brad Campbell
30
Dec, 2009
Another Lean Body Workout With Sculpting Exercises to Get Ripped Fast…by Brad Campbell
I used some serious sculpting exercises in today’s lean body workout. I did day two of my current “get ripped routine,” which consisted of chest, quads and more shoulders.
I woke up pretty jazzed for this workout because I knew it’d give me that last little bit of sculpting I needed for killer definition in the shoulders and quads.
Honestly, I haven’t been working the chest very much these last couple of months because I’m focused on bringing up lagging body parts (for me, this is the shoulders, quads, biceps and calves…my chest, tri’s, hams and back always respond very well to any of my lean body workouts).
You’d be surprised how little it takes to maintain muscle mass – as you’ll see from today’s “get ripped workout,” I did just one quick chest-sculpting exercise. That’s pretty much all I need to keep my chest where I want it…and this gives me more time and energy to put towards beating up the quads and shoulders.
Most people get into the habit of doing their favorite exercises first, workout after workout, month after month. I used to be guilty of this too. I’d always avoid doing squats or any other quad-dominant exercise because I hated training legs with a passion. Definitely not the right mindset when you’re trying to get a total body that’s ripped and sculpted from your shoulders down to your toes…
Make sure you’re following a lean body workout routine that places the greatest attention on your lagging, weaker or flat out under-worked muscle groups.
Your intensity drops quickly and sharply with each workout, so you really need to plan those first few sculpting exercises strategically. Generally, whatever exercises or body parts you hate doing are the ones you should be putting first.
When you switch things up and start approaching your lean body workouts with this new mentality, you’ll notice immediate changes in your appearance, especially when it comes to overall body symmetry. Here’s how I organized today’s sculpting exercises to get the best results for my weaker body parts…
Lean Body Workout – Sculpting Exercises to Get Ripped (Chest, Quads, Shoulders):
—> Did a short 4-minute warm-up routine to turn on the muscle fibers I’d be working.
—> All sculpting exercises were done for 7 sets of 7 reps with 25 seconds of rest in between sets (this gives me a high overall volume of heavy weight training, in a short amount of time…which is the perfect recipe for carving out lean muscles in lagging body parts)
—> Barbell squats – seeing the nice quad definition in my legs is starting to make squats worth the pain and agony they cause. After loading the barbell up heavy, I used a 4 second eccentric phase, followed by a 1 second pause and ending with a normal concentric lifting phase. Forty-nine reps of heavy weight, squatted hella SLOW with almost no rest between sets, is highly metabolic (bye bye body fat).
—> Lateral shoulder raises – after beating up the rear delts in yesterday’s back and legs workout, I wanted to use a sculpting exercise that would improve the v-taper. Getting that mouth-watering lean body is all about proportions – the wider you get your shoulders and the narrower you get your waist, the “badder” you’ll look. I used the exact same tempo for lateral raises as I did for the squats.
—> Medicine ball uneven push-up – this was my lonely chest sculpting exercise. I performed a push-up with one hand on the ground and one hand elevated on a medicine ball. After one rep, roll the ball to the other hand while in the upright plank position and complete another push-up, then continue to alternate back and forth. I did 7 quick sets to failure (let it burn, let it burn).
—> External rotator cuff rotations using exercise band – I hooked one end of an old exercise band (tubing and dumbbells work also) to my boxing bag “thingy” and holding the other end, rotated the arm outwards and back while keeping the elbow joint fixed at 90-degrees and the elbow in tight to my side. Adjust the tension of the band so that you reach failure by rep seven on each set. Bounce back and forth between arms until all 7 sets are done.
—> Lateral squat jumps – this was a “finishing” sculpting exercise for the quads. While in a deep squat position, hop laterally back and forth, keeping knees bent, back straight and chin up. I did 7 sets of about 30 seconds (let it burn, let it burn, let it burn).
And that was my lean body workout for today.
I was feeling pretty ripped after this routine, which made it easy to stay true to my lean body diet plan.
Remember, if you’re primary goal right now is rapid fat loss, then I recommend you follow a total body routine that’ll do a better job of boosting your metabolism.
After you’re satisfied with how lean your body is, then you can switch to a split routine like the one I’m sharing with you this week.
If you have any questions about the sculpting exercises I used for this lean body workout today, just holla.
Otherwise, stay tuned to Top Fat Loss Trainer (the coolest fitness site on the web — if you ask me, that is) and I’ll be back shortly with some ridiculously cool and effective workout routines…
Your Coach,
Brad Campbell
Build muscle fast: Workout Routines to Build Muscle
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