Strength & Sculpting Workout

This workout is designed for people who are more advanced in their physical conditioning - definitely not for beginners. For those of you who are looking for more strength and size, load your vest up heavy and go a little lighter on the reps. For those looking for a little more definition or to tone up specific body parts, keep the weights lighter and go high on the reps.

Since most of you probably work out at the gym, you can easily augment your current workout with some of the exercises listed below. Or feel free to mix it up and give the entire routine a shot in your weight vest.

Directions & Pointers

  • Always stretch and warm up properly before starting each workout. Stretch after each workout as well.
  • Each workout consists of of discreet exercises dedicated to distinct muscle groups. The number of sets and reps are indicated for each exercise.
  • If possible, rest no more than 1 minute per set to maintain an elevated heart rate and maximum results.
  • As a general guideline, this workout routine should be done in about 30 minutes.
  • To minimize plateaus and continue driving results, create muscle confusion by rotating the order in which you do these exercise every week.

Equipment Needed

  • Bench or chair
  • Chin-up bar


3 sets, 10-15 reps, alternating exercises

1a: Squat on to Chair or Bench

  • STEP 1: Position a chair or bench underneath your hips and butt, feet shoulder width apart, shoulders back, eyes looking straight ahead.
  • STEP 2: Slowly lower your hips to the chair/bench, keeping your knees behind your toes and your shoulders over your knees. Remember to keep all the weight on your heels, your back straight and flat, and your shoulders rolled back.
  • STEP 3: Drive your hips forward, keeping your chest up towards the sky, finishing to the standing position from which you started.

1b: Alternating Leg Lunge

  • STEP 1: Standing tall, take a large step forward with either leg. Drop your hips to the floor keeping your weight on your front heel and back toes. Keep your back perpendicular to the ground.
  • STEP 2: From that bottom position, drive through the heel bringing your forward leg to your back leg. Keep your back perpendicular to the ground.
  • STEP 3: Repeat step 1 and 2 with the opposite leg.

Rest 30 to 60 seconds and then repeat 1a & 1b two more times.

Chest & Tricep

3 sets, For pushups - rep until failure, For dips - 10-15 reps, alternating exercises

2a: Pushups

  • STEP 1: Starting in a high plank position with hands under the shoulders and toes (or knees, according to your fitness level) firmly on the ground.
  • STEP 2: Lower your body remembering to keep a stright line from your shoulders to your heels. Push your elbows slightly out to the side. Pause when your arms form a 90-degree angle (which should be approximately 2-4 inches from the ground).
  • STEP 3: While keeping your core extremely tight, push your shoulders back to your starting position.

2b: Dips

  • STEP 1: Sitting on a bench or chair, put your hands on the chair/bench next to your hips with palms facing the ground.
  • STEP 2: Slowly slide your hips off the chair/bench, transferring the weight to your triceps.
  • STEP 3: With your hips 1-2 inches from the chair/bench, slowly lower your hips to the ground keeping your spine perpendicular to ground, with your shoulders rolled back. Stop yourself when you feel slight tension in the shoulder region.
  • STEP 4: Stabilize with your heels on the ground, then finish by driving your triceps back to the starting position.

Rest 30 to 60 seconds and then repeat 2a & 2b two more times.


3 sets, 10-15 reps, alternating exercises

3a: Inverted Shoulder Press

  • STEP 1: Start in a pushup position. Walk your hands back to your toes keeping your legs straight, pushing your hips back. Your body should be in an inverted "V" position. While keeping your legs straight, position yourself so that there is a striaght line from your hips to the palm of your hands.
  • STEP 2: Maintaining this "V" position, slowly lower your shoulders towards the ground, pause when your arms form 90 degrees.
  • STEP 3: Maintaining your core stability, drive back up using your shoulders, pushing your hips to the sky, finishing at the starting position.

3b: Lateral Walk

  • STEP 1: Start in a plank position. During this exercise maintain a striaght line from your heels to shoulders at all times.
  • STEP 2: Move your right hand and right foot to the right at the same time about 8-12 inches. Then move your left hand and foot to the right 8-12 inches as well.
  • STEP 3: Repeat step 2, moving back to the left starting with your left hand and foot first followed by your right hand and foot. This should have you back to starting position.

Rest 30 to 60 seconds and then repeat 3a & 3b two more times.


3 sets, 10-15 reps, alternating exercises

4a: Chin-ups

  • STEP 1: With palms facing you, grab an overhead bar that safely will support your body weight.
  • STEP 2: Pull your chest up to the bar, pausing when your chin is even with the bar. If you need assitance, use a bench or chair to slightly push off of.
  • STEP 3: Slowly lower body to starting position and repeat.

4b: Inverted Rows

  • STEP 1: Position a securely supported straight bar between your hip and belly button. Place hands shoulder width on the bar and walk your feet underneath the bar. At this point you should be positioned facing the ceiling in a horizontal position, knees flexed and your body as straight as a board.
  • STEP 2: Using your back muscles and arms, pull yourself upwards towards the bar until your chest touches it.
  • STEP 3: Slowly lower your shoulders back to starting position, making sure to keep your body straight as a board.

Rest 30 to 60 seconds and then repeat 4a & 4b two more times.


3 sets, 10-15 reps, rest 15 seconds between sets

5a: Burpee (Squat Thrust)

  • STEP 1: Standing tall, bend at the waist and take your hands to the ground outside your toes.
  • STEP 2: In one quick motion, kick your feet back to a plank position (keeping a straight line). From there, perform a pushup.
  • STEP 3:  And then again in one quick motion, drive your knees to your chest. You should now be in a squat position. Finish by standing straight up back to your starting position.

Rest 15 seconds and then repeat 5a two more times.


  • Stretch before and after your workout
  • Stop your workout if you feel light headed or can't catch your breath
  • Drink plenty of water during and after your workout
  • Rest at least 24 hours between workouts
  • For optimal results, do this workout 3 times per week


Resistance Wear training vests are an athletic-training aide for people in a doctor-approved fitness regiment. New users should consult with their physician before working out with the equipment. Resistance Wear is not liable or responsible, in any manner, for the safe use of the workout vest or its ancillary products and/or accessories. If you have a heart or other serious medical condition, you should consult a physician prior to using this equipment. Immediately cease exercising if you feel dizzy, faint or short of breath. Use of this equipment in a manner other than prescribed, may result in serious injury.

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