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12 Week Plan


This is the 12 Week Plan that I completed between January and April 2009 as a break in routine before the 14 Day Body Sculpting Workout. It is based on the principles of The Body Sculpting Bible. Thank you all for your help and support! Here also are some helpful links to each of these exercises: One-Arm Rows, Push Ups, Two Arm Rows, Dumbbell Fly, Dumbbell Curls, Lying Dumbbell Triceps, Hammer Curls, Overhead Dumbbell Tricep Extensions, Dumbbell Squats, Lunges, Ballet Squats, Stiff Legged Deadlifts, Calf Raises (1), Shoulder Press, Calf Raises (2), Bent Lateral Raises, Lying Leg Raises, and Crunches.


Notes on Weeks 1 - 5 (Completed)
When using modified compound supersets (MCS). Perform the first exercise, rest and then go back to the first exercise. Continue until you have performed all of the number of sets. Then move on to the continue with the next modified compound superset. All exercises should be performed with 15-20 repetitions and 2 sets each with 90 second rests in between.

Notes on Weeks 6 - 9 (Completed)
Starting on Week 6, add one more set to all of the exercises. You will now be performing three sets instead of two. Increase the weights and perform fewer repetitions (13-15; except for abs and calves which stay the same). Also, increase aerobic activity to 20 minutes. Follow this workout for the next 4 weeks.

Notes on Weeks 10 - 12 (Completed)
Starting on Week 10, you are ready to go up to 4 sets per exercise and 30 minutes of cardio. Increase the weights and perform fewer repetitions (10-12; except for abs and calves which stay the same). Follow this workout for the three remaining weeks and then you should not only look dramatically different, but you are also in perfect shape to start the 14 Day Body Sculpting Workout.

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WeekDayMCS #1MCS #1MCS #2MCS #2MCS #3MCS #3MCS #4MCS #4ExtraCompletedJournal
January 5, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 1 
January 6, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 2 
January 7, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 3 
January 8, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 4 
January 9, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 5 
January 10, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 6 
January 11, 2009         Rest  Day 7 
January 12, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 8 
January 13, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 9 
January 14, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 10 
January 15, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 11 
January 16, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 12 
January 17, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 13 
January 18, 2009         Rest  Day 14 
January 19, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 15 
January 20, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 16 
January 21, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 17 
January 22, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 18 
January 23, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 19 
January 24, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 20 
January 25, 2009         Rest  Day 21 
January 26, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 22 
January 27, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 23 
January 28, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Basketball  Day 24 
January 29, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 25 
January 30, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 26 
January 31, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 27 
February 1, 2009         Rest  Day 28 
February 2, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 29 
February 3, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 30 
February 4, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 31 
February 5, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 32 
February 6, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 33 
February 7, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 34 
February 8, 2009         Rest  Day 35 
February 9, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Rest  Day 36 
February 10, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Basketball  Day 37 
February 11, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 38 
February 12, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Rest  Day 39 
February 13, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 40 
February 14, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 41 
February 15, 2009         Rest  Day 42 
February 16, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Rest  Day 43 
February 17, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 44 
February 18, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 45 
February 19, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 46 
February 20, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 47 
February 21, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 48 
February 22, 2009         Rest  Day 49 
February 23, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Rest  Day 50 
February 24, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Rest  Day 51 
February 25, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 52 
February 26, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Aerobics  Day 53 
February 27, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Rest  Day 54 
February 28, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 55 
March 1, 2009         Rest  Day 56 
March 2, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 57 
March 3, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 58 
March 4, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 59 
March 5, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 60 
March 6, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 61 
March 7, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 62 
March 8, 2009         Rest  Day 63 
10 March 9, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 64 
10 March 10, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 65 
10 March 11, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Basketball  Day 66 
10 March 12, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Aerobics  Day 67 
10 March 13, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 68 
10 March 14, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 69 
10 March 15, 2009         Rest  Day 70 
11 March 16, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 71 
11 March 17, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 72 
11 March 18, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 73 
11 March 19, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 74 
11 March 20, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 75 
11 March 21, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 76 
11 March 22, 2009         Rest  Day 77 
12 March 23, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Meditation  Day 78 
12 March 24, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Yoga  Day 79 
12 March 25, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 80 
12 March 26, 2009 One Arm Rows (Back) Push Ups (Chest) Two Arm Rows (Back) Flys (Chest) Curls (Biceps) Lying Extension (Triceps) Hammer Curls (Biceps) Overhead Extension (Triceps) Yoga  Day 81 
12 March 27, 2009 Squats (Thighs) Lunges (Hammies) Ballet Squats (Thighs) Stiff Legged Dead lifts (Hammies) One Leg Calf Raises (Calves) Overhead Press (Shoulders) Two Leg Calf Raises (Calves) Bent Lateral Raises (Shoulders) Meditation  Day 82 
12 March 28, 2009 Lying Leg Raises (Abs) Crunches (Abs)       Aerobics  Day 83 
12 March 29, 2009         Rest  Day 84 
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