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Master Sculpting Routine

The document outlines an advanced master sculpting routine divided into three main workout days: Push, Pull, and Legs & Abs. Each day includes specific exercises with set and rep recommendations aimed at targeting different muscle groups for optimal strength and definition. The routine emphasizes a balanced approach to building upper body, back, and lower body strength.

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Hein Thant
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10 views1 page

Master Sculpting Routine

The document outlines an advanced master sculpting routine divided into three main workout days: Push, Pull, and Legs & Abs. Each day includes specific exercises with set and rep recommendations aimed at targeting different muscle groups for optimal strength and definition. The routine emphasizes a balanced approach to building upper body, back, and lower body strength.

Uploaded by

Hein Thant
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

MASTER SCULPTING ROUTINE (ADVANCED)

DAY 1 & 4: PUSH (Chest, Shoulders, Triceps)

- Incline Dumbbell Press: 4 Sets x 10-12 (Upper Chest Focus)


- Flat Barbell Bench Press: 3 Sets x 8-10 (Overall Mass)
- Cable Flyes (Superset with Push-ups): 3 Sets x 15 reps each
- Overhead Press (Dumbbell or Barbell): 3 Sets x 10
- Lateral Raises: 4 Sets x 15-20 (For Wide Shoulders)
- Front Raises: 3 Sets x 12 (Front Delt Definition)
- Tricep Pushdown (Cable): 3 Sets x 12-15
- Overhead Tricep Extension: 3 Sets x 12

DAY 2 & 5: PULL (Back, Rear Delts, Biceps)

- Pull-ups or Lat Pulldowns: 4 Sets x 10-12 (V-Taper)


- Bent Over Barbell Rows: 3 Sets x 8-10 (Thickness)
- Seated Cable Rows: 3 Sets x 12 (Mid-Back Definition)
- Face Pulls: 4 Sets x 15-20 (Rear Delts & Posture)
- Dumbbell Shrugs: 3 Sets x 15 (Traps)
- Barbell Curls: 3 Sets x 10-12 (Bicep Mass)
- Hammer Curls: 3 Sets x 12 (Forearms & Peak)
- Concentration Curls: 3 Sets x 15 (Bicep Sharpness)

DAY 3 & 6: LEGS & ABS (Lower Body & Core)

- Barbell Squats: 4 Sets x 8-10


- Leg Press: 3 Sets x 12-15
- Leg Extensions (Superset with Leg Curls): 3 Sets x 15 each
- Romanian Deadlift: 3 Sets x 10-12 (Hamstring stretch)
- Calf Raises: 4 Sets x 20
- Hanging Leg Raises: 4 Sets x 15 (Lower Abs)
- Weighted Crunches: 4 Sets x 15 (Upper Abs)
- Plank: 3 Sets x 1 Minute

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