Sample Split Routine Workout for Serious Body Sculpting…by Brad Campbell

The past few days I’ve been hooking you up with the exact split routine workout I’m using for serious body sculpting results.  Today, I’ll share the final weight training day of the split routine and summarize how to use this workout plan to get a hardbody that’s “no joke.”

I have to remind you that split routines like this are best for body sculpting in the final stages of your total body transformation.  If you’re just starting out or if you’ve been working out for a while, but have a moderate amount of body fat to shed yet, you’ll want to follow a total body workout plan (much better for rapid fat loss).

Assuming you’re in the “lean enough to body sculpt” phase, here’s what you’ll be doing for day 3 of the split routine:

—> Light warm-up consisting of dynamic and ballistic stretching.

—> Focus today is on sculpting the goods (aka beach body parts) – we’ll be working the biceps, triceps and calves, as well as finishing with an intense metabolism-boosting cardio circuit.

—> Complete the following exercises for 7 sets of 7 reps with 25 seconds of rest in between working sets (same as day 2 of split routine).  This will promote new lean muscle to make the “guns” and calves look sharp while you’re strutting your stuff up and down the beach.

—> Seated calf raises – to get any response from your calves (unless you’re genetically blessed with nice calves), you have to really punish them during your workouts.  For the seated calf raises, I aim for a 5 second lowering phase, a 2 second pause at the bottom, a normal lifting phase and then a 1 second pause at the very top of the movement (try getting up on the very tips of your big toes).  BINGO baby.

—> Incline hammer curls – while laying on incline bench, hold a heavy pair of dumbbells at your side with a neutral grip.  Alternate arms, curling the dumbbell up to peak contraction and without moving your elbow an inch.  I used a 5 second lowering phase, normal contraction and a 1 second super squeeze at the top.  This will give the guys a nice peak on their biceps and it’ll help the girls get toned.

—> Close grip dumbbell chest presses – lay on a flat bench with a heavy pair of dumbbells, neutral grip (palms facing each other and dumbbells in line with your body) and elbows in tight at your sides.  Keeping this posture and grip, press the dumbbells up explosively, pause 1 second and lower in 5 seconds.  Pause another 2 seconds at very bottom of the movement and repeat.  This is a killer exercise for both guys and girls – tightens up the back of the arms and responds well to growth for the guys.

—> Body weight cardio circuit – the purpose of this circuit is twofold – one, to recruit more type II (fast twitch) muscle fibers in the muscles just worked (more lean muscle); and two, to tax the cardiovascular system (more fat loss).  Basically, we’re killing two birds with one stone by using a hybrid routine to finish with.  Complete the following exercises for 40 seconds each, in circuit fashion:

- Close grip push-ups, inverted body weight rows (close, underhand grip, focus on bi’s), squat hops on toes (in deep squat position, hop up and down on tip toes, without letting the rest of your feet touch down…keep knees bent at about 90 degrees…this will really sculpt your calves)

- Rest for 40 seconds after one round of this circuit and repeat 2-3 more times, depending on your fitness level

Here’s a summary of the Split Routine Workout for Serious Body Sculpting:

—> Day 1 – Back and Legs Workout (set yourself apart by having a total body with great symmetry)

—> Day 2 – Chest, Quads and Shoulders Workout (lean body routine to get your ripped)

—> Day 3 – Biceps, Triceps and Calves Workout (serious sculpting routine with beach body emphasis)

—> Day 4 – Cardio Workout (select either a moderate intensity interval workout or do 15-30 minutes of steady state cardio…your legs will probably need a rest from all the intense weight training)

—> Day 5 – same as day 1

—> Day 6 – same as day 2

—> Day 7 – dame as day 3

* You could also take a rest on day 5 and then start the split routine over

As you can see, this split routine workout is far different from my standard advanced fat loss workouts.  You can get by with much less cardio and don’t need to rely as much on metabolic strength training workouts.  Reason being, you’re already lean and have a high resting metabolic rate.  This split routine was designed with a “finishing touches” body sculpting goal in mind.

If you’re confused and don’t know where to start or which workout and diet plan to follow, you’d benefit greatly from joining my Inner Circle, where I’ll guide your lean body transformation every step of the way.

Make sure you’re on my fat hater VIP email list, so you don’t miss out on updates, blog posts, supplement specials, bonus workouts and ripped body coaching lessons.  Just enter your name and email in the blue box below this post to start receiving your free body sculpting gifts.

Your Coach,

Brad Campbell

PS – For a wicked split workout routine that’s designed to help skinny guys pack on serious muscle mass in less time, you can also check out my affiliate partner’s bomb diggity program right here: Maximum Muscle Gains

Tags: body sculpting, lean body, ripped body, serious body sculpting, split routine workout, workout

Posted in Build Lean Muscle, Weight Training Workouts by Brad Campbell | 8 Comments