Week Thirty Four Workouts

You have a gym ‘big 6’ body sculpting session, and a fantastic core metabolic session. Enjoy!

Body Sculpt – Gym

The Big ‘6’ Workout!


A1: BB Back Squats 5050  4-6 reps  5 sets
A2: BB Flat Chest press 4140  4-6 reps  5 sets
A3: Ezybar or straight bar bent over row 4042  4-6 reps  5 sets
A4: Seated unsupported neutral DB shoulder press 3030  4-6 reps  5 sets
A5: Close grip push ups 4040  4-6 reps  5 sets
A6: Hanging leg raises 2020  10-12 reps  5 sets

Notes:

  • The big 6 workout includes some of the biggest, most effective exercises you can use to maximise body sculpting and fat loss. These are all exercises we have done many times throughout your memtoring, hence no video today! It’s time for you to step out and see where you are at with remembering technique, posture and positioning for at least these essential movements. As always, if you do need help, comment below or shoot me an email 🙂
  • I’d like you to take at least 60 seconds rest and up to 2 minutest rest between sets. 2 minutes means you can lift heavier, sculpt more muscle, and ultimately get leaner – for this workout at least!
  • Time your rest and your tempos
  • This workout looks deceptively easy, but it will likely have you sore for days – be strong and succeed!

Core Workout


Exercise Tempo Reps
4-point TVA activation
Lying supermans, 2020 x 15-20 2020 15-20
Side brace x 45-90 seconds 45-90 seconds
DB crunches 3010 x 10-15 3010 10-15
Lying leg raises 3010 x 20-25 3010 20-25
Mountain climbers 1010 x 20 paces 1010 20 paces
Prone cobra x 60 seconds 60 seconds

Notes:

  • 6 sets
  • 10 seconds rest between each exercise
  • 30-120 second rest between each set