Get in Shape this Summer: The Workouts by Hugo Rivera

Get In great shape with these body sculpting workouts.

Weight Training Workout

Below is a description of the weight training part of the routine. You will alternate between Workout (A) and (B) every time that weight training day comes around.

NOTE: You can find video demonstrations of proper technique for many of these exercises at the Get Fit Now YouTube Channel.

 Workout (A) – Monday/Thursday

Superset:

Incline Dumbbell Bench Press

Wide Grip Pull-downs to Front (or Wide Grip Pull-ups to Front)

Superset:

Flat Dumbbell Bench Press

Reverse Close Grip Pull-downs (or Reverse Grip Chin-ups)

Superset:

Incline Flyes

One Arm Dumbbell Rows

Superset:

One Legged Dumbbell Calf Raises

Two Legged Dumbbell Calf Raises

Workout (B) – Tuesday/Friday 

Superset:

Dumbbell Curls

Lying Dumbbell Triceps Extensions

Superset:

Incline Curls

Overhead Dumbbell Triceps Extensions

Superset:

Bent Over Lateral Raises

Upright Rows

Superset:

DB Squats

Lying Leg Curls

Superset:

Lunges

Leg Extensions

Abdominal Workout

Crunches (preferably performed on an Exercise Ball)

Lying Leg Raises

 

* Notes on Sets and Reps

This program varies the number of sets and repetitions on a bi-weekly basis in order to keep the body guessing and body sculpting results coming.

1. For weeks 1-2 perform 12-15 repetitions per set and 2 sets per exercise.

2. For weeks 3-4 perform 10-12 repetitions per set and 3 sets per exercise.

3. For weeks 5-6 perform 8-10 repetitions per set and 4 sets per exercise.

 

Training Notes

  • Do not rest more than 1 minute in between supersets. As a matter of fact, try to lower the rest down to 30-45 seconds in between. This not only allows for a better pump and an even better cardiovascular workout, but it also builds endurance and will not affect the strength once your body adjusts since you are supersetting antagonistic muscle groups.
  • As you will later see, the Abdominal Workout is to be performed before the cardiovascular workout. Abdominals should be treated as any other muscle, so use the same set and repetition scheme described above.
  • Put your ego aside and ensure perfect form in all exercises feeling the muscle contract and stretch.
  • Take your sets to the point where performing another repetition with good form becomes impossible.
  • If you are a guy that is interested in gaining some muscle with this routine, do not fall for the myth that supersetting is only for getting ripped and that no muscle can be built while doing it. This is not true as most of my mass has been built through supersetting. In addition, great bodybuilders like Dave Draper and Arnold Schwarzenegger also built their physiques with plenty of supersets.

 

Also read Get In Shape for Summer Part 1 — The Basics and Get in Shape for the Summer Part 3 — Cardio and Nutrition.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Get in Shape this Summer: The Basics by Hugo Rivera

Get In Shape With These Body Sculpting Workouts 

So you want to get in shape and get your abs looking great but you have no clue what workouts you need to use in order to accomplish that. If this is your situation then you have come to the right place.

How Much Time Will Your Workouts Take?

How long do your workouts need to be in order to get in shape and get great abs? Unless you are a competitive bodybuilder who needs to perform several sessions of 45 minutes of exercise a day (some sessions of cardio and some of weights) to achieve the results needed for a competition physique, the most you will need to be in the gym for your body sculpting workouts is 4 weight training sessions of 60 minutes with 2-3 cardiovascular training sessions of 20-40 minutes.

Why Not 2 Hours At The Gym?

Because after 45 minutes to 1 hour of training the muscle building/fat burning hormones of most people begin to deplete while cortisol levels (fat storing/muscle burning hormone) increase.

This routine is designed to be performed in the comfort of your home assuming that you have the following equipment:

  • Adjustable dumbbells.
  • Adjustable bench with a good leg extension/leg curl attachment.
  • Pulley that can be attached at the end of the bench to perform pull-downs or pull-up bar.
  • Determination to get things done.

If you have all that, then let’s begin.

Types of Training

We will use two types of training in order to re-sculpt our physique and get those abs in mint shape:

Anaerobic work: Weight training is the number 1 way to re-sculpt your body. No ladies, weight training won’t make you muscle bound as you girls do not produce enough testosterone to allow for such a thing to happen. Why is weight training so important? Weight training is far superior to any other type of exercise because it increases your metabolism (which in turn helps you burn fat) and gives shape to your body.

Aerobic work: Walking, stationary bike or doing an elliptical machine in your Fat Burning Zone (which is (220 – Age) * .75 = Fat Burning Heart Rate) is a good way to accelerate the fat burning process, as long as it is not overdone, and as long as it is only used in addition to a good weight-training program. Cardiovascular exercise should never be used as a substitute for weight training because aerobics cannot create muscle tone.

Calculate Your Heart Rate!

Take 220 and minus your age which is accurate to approximately +15 Beats Per Minute. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Maximum Heart Rate.

(220-Age) x .75 = beats per minute (lower range)

(220-Age) x .85 = beats per minute (upper range)

This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.

Also read Get In Shape for Summer Part 2 — The Workouts and Get in Shape for the Summer Part 3 — Cardio and Nutrition.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

WATCH this video presentation on how to do a proper lying leg raise from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Combat Fat for Kids and Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

WATCH: Body Sculpting Bible "Secrets of Great Workouts" Video

WATCH this exceptional video presentation from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Combat Fat for Kids and Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.