BODY-TYPE EXERCISE / INFO
You are a Mesomorph on a sculpt programme. Fortunately your body-type does not tend to store fat and it finds maintaining muscle relatively easy due to having a good mix of both slow and fast twitch muscle fibre, with the majority being fast twitch. This makes the job of sculpting fairly easy and having the ability to maintain a relatively low fat percentage will help to show muscle definition. You may have heard that performing high rep ranges and lifting light weights is the correct way to achieve definition. At YBP we believe this is the wrong approach, we focus on lifting the correct weight for your specific rep range to define and maintain muscle.
Your exercise plan will be an even mix of resistance and cardio workouts. The type of movement performed in your resistance workouts will be a combination of compound and isolation exercises. The compound exercises are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). The isolation exercises will create muscle definition. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a sculpting goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day 1 | Workout One | Day 15 | Workout Two |
| Day 2 | Cardio | Day 16 | Cardio |
| Day 3 | Workout Two | Day 17 | Workout One |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout One | Day 19 | Workout Two |
| Day 6 | Workout Two | Day 20 | Workout One |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Cardio | Day 22 | Cardio |
| Day 9 | Workout One | Day 23 | Workout Two |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept has a descending rep range. You will perform 2 exercises back to back with 12 reps of each exercise, followed immediately by the same 2 exercises with 10 reps, followed immediately with the same 2 exercises with 8 reps. This completes a set. Rest for 3 minutes then repeat the same set again. Rest for 3 minutes then move to the next block of 2 exercises. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – DESCENDING
| Exercises in each set | 2 |
| Reps | 12 / 10 / 8 |
| Blocks of exercises | 4 (repeat each block twice) |
| Total sets | 8 |
| Rest between sets | 3 mins |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
CHEST PRESS — Bench / Dumbbells
Lie on a flat bench and hold dumbbells with your arms fully extended in a vertical line. Lower the dumbbells towards your chest by bending your elbows, allowing the elbows to flare out to the sides. Press back to full extension.
LEG PRESS — Machine
Place your feet hip width apart on a leg press machine and engage your core. Ensure the feet are in parallel and push through the heels to extend the legs, your knees should track in line with your ankles. Do not lock the knees. Lower with control.
Block Two
STEP-UP — Cable / Box
Stand holding low cables from either side of you and place a foot onto a high box or bench. Step up, alternate legs and step down. Continue the move and do not push off with the underneath leg.
SHOULDER PRESS — Dumbbells
Stand feet hip width apart and hold dumbbells with palms facing forward and arms bent. Extend the weights overhead without over arching the lower back, maintain neutral spine. Bend the arms and lower under control, keep the chest open.
Block Three
CHEST FLY — Bench / Dumbbells
Lie on a decline bench and hold dumbbells above you with slight elbow flexion. Inhale as you open the arms out to the side until they are in line with the shoulders. Exhale as you raise the dumbbells maintaining slight elbow flexion.
UPRIGHT ROW — Barbell
Stand and hold a barbell in front of you with a narrow overhand grip. Raise the bar up to your chest leading the movement with your elbows, keep the shoulder pressing down as much as possible. Lower the bar.
Block Four
TRICEP PULL-DOWN — Cable
Stand facing a high cable and take hold of a wide bar with both hands. Begin with the arms bent and elbows pointing towards the floor. Press the bar down as you extend the arms, keep the shoulders retracted.
CRUNCH — Bosu / Dumbbell
Lie with your back extended over a bosu and hold a dumbbell to your chest. Curl up into a crunch, keeping a slight gap under the chin and simultaneously tilt the pelvis under. Lower under control.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Block One
LAT PULL-DOWN — Machine
Sit on the lat pull down machine with a close underhand grip. Retract the shoulders, lean the torso backwards an inch and pull the bar towards your breastbone. Keep the chest lifted and core engaged. Raise the bar with control.
HAMSTRING CURL — Swiss Ball
Lie on your back with 1 foot on a swiss ball (leg extended) and the other raised above you. Lift your hips and place your arms by your side for support. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg.
Block Two
ROW — Cable
Stand in a lunge position with the back leg extended. Hold a low cable in the opposite hand to front leg and perform a single arm row. Engage the core and keep the torso forward creating a straight line from head to back foot.
LATERAL FLEXION — Cable
Stand side on to a low cable with your feet shoulder width apart. Take the cable in 1 hand and laterally flex the body away from the machine. Keep the hips still as you move through the centre to laterally flex towards the machine.
Block Three
GOOD MORNINGS — Barbell
Stand feet hip width apart and hold a barbell on your shoulders. With your weight placed into your heels hinge forwards from the hips, simultaneously flex the knees slightly. Lower the torso as far as possible whilst maintaining neutral spine, do not let the lower back round. Engage the glues and stand upright.
TRAPS – Cable
Stand facing a head height cable with a rope attachment. Pull the cable towards your nose and keep the elbows raised.
Block Four
BICEP CURL — Barbell
Stand feet hip width apart. Hold a barbell shoulder width apart with an underhand grip. Begin with your arms extended towards the floor then bend the elbows and bring the bar towards your shoulder. Do not use momentum of the body to raise the weight. Lower the bar.
LEG RAISES — Cable / Bench
Lie on a bench with your feet attached to a low cable. Begin with your legs raised above you, slight knee flexion and hold onto the bench beside your head. Engage your core and maintain neutral. Inhale whilst you lower your legs under control. Exhale as you bring your legs back over head.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 10 | 30 sec | 30 sec |
| Lactic Acid Removal Phase - 20 minutes | ||
| 10 | 30 sec | 30 sec |
| Total Workout Time - 40 minutes | ||
CARDIO EQUIPMENT
This video shows examples of cardio equipment to use when perform your interval training.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.