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Example of Figure Hypertrophy Workouts TUT 45 secs/3-1-3-1 Workout time with stretches 60 minutes+Cardio
Day 1 Tim Sharp glutes of steel! Legs Warm up 10 mins walking Foam rolling 10 mins Leg curl 3 x 15/12/8 20/40/60lb Romanian dead lift 2 x 12/8 40/60kg One Leg extension 3 x 12/8 20/40kg Front Squats 3 x 12/8 40kg/60kg 1 leg squats 2 x 12 14kg Hack squat 2 x 10 30kg Multi Directional lunges 2 x 90 seconds 20kg Walking lunges 2 x 20 40kg Seated calf raises 2 x 20 40kg Standing calf raises 3 x 100kg 45 mins cardio
Day of!
Day 2 Tim Sharps Awesome V, cannon ball delts! Back shoulders and abs
Warm up 10 mins walking Foam rolling 10 mins Window washer 1 x 90 secs 3kg Pull down 3 x 6 50kg Low cable row 2 x 8 40kg dumbell rows 3 x 8 25kg High rows 2 x 8 40kg Dead lifts 3 x 6/6/4 90kg/80kg/70kg Seated dumbbell press 3 x 8/6 14kg/22kg/20kg 1 arm Lateral raises x 12 10kg Bent over row 2 x 8 50kg Cable lateral raise 2 x 10 3kg Integrated wood chop 3 x 10 10kg Bosu Cable crunches 3 x 15 30kg Prone jack knife 3 x 50
Day 3 Tim Sharp ripped pecs, granite hard 6 pack! chest arms abs Warm up 10 mins walking Foam rolling 10 mins Window washer 1 x 90 secs 3kg Incline dumbbell press 3 x 12/8/8 10/12kg/22kg/20kg Swiss ball Flat Dumbell press 3 x 8 20kg Ball DB fly 2 x 8 16k Wide grip dip 3 x 12 Cable press down 3 x 8 80lb Dumbbell extension 3 x 8 10kg Barbell deaflift curl 3 x 8 25k Dumbell curl 3 x 8 12kg Hammer curl 2 x 8 10kg
Integrated woodchop 3 x 10 10kg Bosu Cable crunches 3 x 15 30kg Prone jack knife 3 x 50
Continued fat loss muscle gain to get super ripped. The diet and hardcore training. Use Sharpbodies Nutrition products for the best results. Used and endorsed by Champion BodybuilderTim Sharp
Evian 3-4 ltrs water a day Sharpbodies Fat Burner tablets 2
Breakfast Sharpbodies Oats & Whey 100grams 100g Turkey (cooked) 300g Sweet Potato (uncooked weight) 1 DESSERT SPOON Flax oil 1 vitamin mineral Vit C 1000mg
After training Sharpbodies Diet Whey Whey 40grams 1 Apple
