MAXIMIZE EFFICIENCY– a time saving workout plan Maximize results while minimizing time in the gym.
FIT IN 56 – BEGINNERS GYM WORKOUT PLAN...Click here for plank tutorial E1 Cardio (Any machine) 10...
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j www.mcfuturefitness.com FIT IN 56 – BEGINNERS GYM WORKOUT PLAN WEEK 1 to 4. DAYS PER WEEK 3 WORKOUT SPLIT Full body x 3. Upper/Lower pairings. LOG BOOK Record the weight & number of reps in each set in the log book below. NOTES Pairing upper and lower body movements (a1 & a2). Move from one exercise to the next with 30 seconds rest in between exercise. Repeat each pair for 3 sets before moving on to the next. PROGRESSION Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. REST PERIODS 30 second rest between exercises or just enough to go from one exercise to the next.
Transcript of FIT IN 56 – BEGINNERS GYM WORKOUT PLAN...Click here for plank tutorial E1 Cardio (Any machine) 10...
j
www.mcfuturefitness.com
FITIN56–BEGINNERSGYMWORKOUTPLAN
WEEK 1to4.
DAYSPERWEEK 3
WORKOUTSPLIT Fullbodyx3.Upper/Lowerpairings.
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.
j
www.mcfuturefitness.com
Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegExtension 3 10to12 30sec
Pullglutesintoseat.
ClickhereforlegextensiontutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthen
elbows.Clickhereforlatpulldowntutorial
B1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackin
pushedintothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.
Clickhereforlegcurltutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.
ClickhereforDBshoulderpresstutorial
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C1 DBReverselunges 3 10to12 30sec Pushthroughheel,Stepback&down.Clickhereforreverselungestutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week1:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup.Pullshoulderbladebackanddown.https://www.youtube.com/watch?v=eZJPeSINZYg
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 InclineDBPress 3 10to12 30sec 45-60degrees.Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 45DegreeHipExtension 3 10to12 30sec Contractwithhamstring/glutesnotlowerback.Clickhereforhipextensiontutorial
C2 HighKneelingFacePulls 3 10to12 30sec
Oneknee,elbowswide,pinchshoulderblades.Clickhereforhighkneelingfacepullstutorial
D1 ReverseCrunches 2 15to20 30sec Crunchin&exhale,controldown.Clickhereforreversecrunchestutorial
E1 Cardio(Anymachine) 10–20min
Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegExtension 3 10to12 30sec
Pullglutesintoseat.
ClickhereforlegextensiontutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
Clickhereforlatpulldowntutorial
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B1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforsumodeadliftstutorial
B2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.Clickhereforchestpressmachinetutorial
C1 DBFrontFootElevatedSplitSquats
3 10to12 30sec Pushthroughheels,keepkneestraight.Clickhereforfrontfootelevatedsplitsquat
C2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week2:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.
Clickhereforlegcurltutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.
ClickhereforDBshoulderpresstutorial
C1 DBReverselunges 3 10to12 30sec Pushthroughheel,Stepback&down.Clickhereforreverselungestutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
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Week2:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup.Pullshoulderbladebackanddown.https://www.youtube.com/watch?v=eZJPeSINZYg
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 InclineDBPress 3 10to12 30sec 45-60degrees.Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 45DegreeHipExtension 3 10to12 30sec Contractwithhamstring/glutesnotlowerback.Clickhereforhipextensiontutorial
C2 HighKneelingFacePulls 3 10to12 30sec
Oneknee,elbowswide,pinchshoulderblades.Clickhereforhighkneelingfacepullstutorial
D1 ReverseCrunches 2 15to20 30sec Crunchin&exhale,controldown.Clickhereforreversecrunchestutorial
E1 Cardio(Anymachine) 10–20min
Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegExtension 3 10to12 30sec
Pullglutesintoseat.
ClickhereforlegextensiontutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforsumodeadliftstutorialB2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.
ClickhereforchestpressmachinetutorialC1 DBFrontFootElevatedSplit
Squats3 10to12 30sec Pushthroughheels,keepkneestraight.
ClickhereforfrontfootelevatedsplitsquatC2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
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E1 Cardio(Anymachine) 10–20min
Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.
Clickhereforlegcurltutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.
ClickhereforDBshoulderpresstutorial
C1 DBReverselunges 3 10to12 30sec Pushthroughheel,Stepback&down.Clickhereforreverselungestutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week3:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup.Pullshoulderbladebackanddown.https://www.youtube.com/watch?v=eZJPeSINZYg
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
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B2 InclineDBPress 3 10to12 30sec 45-60degrees.Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 45DegreeHipExtension 3 10to12 30sec Contractwithhamstring/glutesnotlowerback.Clickhereforhipextensiontutorial
C2 HighKneelingFacePulls 3 10to12 30sec
Oneknee,elbowswide,pinchshoulderblades.Clickhereforhighkneelingfacepullstutorial
D1 ReverseCrunches 2 15to20 30sec Crunchin&exhale,controldown.Clickhereforreversecrunchestutorial
E1 Cardio(Anymachine) 10–20min
Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegExtension 3 10to12 30sec
Pullglutesintoseat.
ClickhereforlegextensiontutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 KB/DBSumoDeadlifts 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforsumodeadliftstutorialB2 ChestPressMachine 3 10to12 30sec Keepshoulderbladespinnedback.
ClickhereforchestpressmachinetutorialC1 DBFrontFootElevatedSplit
Squats3 10to12 30sec Pushthroughheels,keepkneestraight.
ClickhereforfrontfootelevatedsplitsquatC2 SeatedRowMachine 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforseatedrowtutorial
D1 Plank 2 Holds 30sec Keepbodyinstraightline.Clickhereforplanktutorial
E1 Cardio(Anymachine) 10–20min
Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 10to12 30sec
Pushthroughheels.Keeplowerbackinpushed
intothepad.ClickhereforlegpresstutorialClickhereforhacksquattutorial
A2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforneutralgriplatpulldownstutorial
j
www.mcfuturefitness.com
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.
Clickhereforlegcurltutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.
ClickhereforDBshoulderpresstutorial
C1 DBReverselunges 3 10to12 30sec Pushthroughheel,Stepback&down.Clickhereforreverselungestutorial
C2 RopeFacePulls 3 10to12 30sec
Pullshoulderbladesbackanddown.Clickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week4:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.
ClickhereforgobletsquattutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup.Pullshoulderbladebackanddown.https://www.youtube.com/watch?v=eZJPeSINZYg
B1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
B2 InclineDBPress 3 10to12 30sec 45-60degrees.Keepshoulderspinnedback.Clickhereforinclinepresstutorial
C1 45DegreeHipExtension 3 10to12 30sec Contractwithhamstring/glutesnotlowerback.Clickhereforhipextensiontutorial
C2 HighKneelingFacePulls 3 10to12 30sec
Oneknee,elbowswide,pinchshoulderblades.Clickhereforhighkneelingfacepullstutorial
D1 ReverseCrunches 2 15to20 30sec Crunchin&exhale,controldown.Clickhereforreversecrunchestutorial
E1 Cardio(Anymachine) 10–20min
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www.mcfuturefitness.com
FITIN56–BEGINNERSGYMWORKOUTPLAN
WEEK 5to8.
DAYSPERWEEK 3.
WORKOUTSPLIT Fullbodyx3.Upper/Lowerpairings–Exerciseprogressionsandreps.
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow..
NOTES Pairingupperandlowerbodymovements(a1&a2).Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Repeateachpairfor3setsbeforemovingontothenext.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS 30secondrestbetweenexercisesorjustenoughtogofromoneexercisetothenext.
j
www.mcfuturefitness.com
Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 BackSquats(toabox) 3 8to10 30sec
Hipsback,kneesout,pressureonoutsideof
footClickhereforbacksquattoaboxtutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
B2 FlatDBpress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial
C1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.ClickhereforDBhipthruststutorial
C2 DBPronerow 3 15to20 30sec
Pullshoulderbladesbackanddown.Clickhereforpronerowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels,keeplowerbackin
pushedintothepad.Clickhereforlegpresstutorial
ClickhereforhacksquattutorialA2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthen
elbows.Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
j
www.mcfuturefitness.com
C1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
C2 RopeFacePulls 3 15to20 30sec
PullshoulderbladesbackanddownClickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week5:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperback
tight.ClickhereforTrapBarDeadliftTutorial
A2 SingleArmDBRow 3 10to12 30sec
Chestup,PullshoulderbladebackanddownClickhereforsinglearmDBrow
B1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheel.Don’tletkneeacrossthebody.ClcikhereforBracedbulgariansplitsquattutorial
B2 ShoulderPressMachine 3 10to12 30sec Pressoverears.Clickhereforshoulderpressmachinetutorial
C1 HipAbductionMachine 3 15to20 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 LateralRaises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
j
www.mcfuturefitness.com
A1 BackSquats(toabox) 3 8to10 30sec
Hipsback,kneesout,pressureonoutsideoffootClickhereforbacksquattoaboxtutorial
A2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.Clickhereforlatpulldowntutorial
B1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
B2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial
C1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.ClickhereforDBhipthruststutorial
C2 DBProneRow 3 15to20 30sec
Pullshoulderbladesbackanddown.Clickhereforpronerowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels,keeplowerbackin
pushedintothepad.Clickhereforlegpresstutorial
ClickhereforhacksquattutorialA2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthen
elbows.Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
j
www.mcfuturefitness.com
C1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
C2 RopeFacePulls 3 15to20 30sec
PullshoulderbladesbackanddownClickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week6:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperbacktight.
ClickhereforTrapBarDeadliftTutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup,PullshoulderbladebackanddownClickhereforsinglearmDBrow
B1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheel.Don’tletkneeacrossthebody.ClcikhereforBracedbulgariansplitsquattutorial
B2 ShoulderPressMachine 3 10to12 30sec Pressoverears.Clickhereforshoulderpressmachinetutorial
C1 HipAbductionMachine 3 15to20 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 LateralRaises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 BackSquats(toabox) 3 8to10 30sec
Hipsback,kneesout,pressureonoutsideoffoot
ClickhereforbacksquattoaboxtutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
Clickhereforlatpulldowntutorial
j
www.mcfuturefitness.com
B1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.ClickhereforDBRDL'stutorial
B2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.ClickhereforFlatDBpresstutorial
C1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.ClickhereforDBhipthruststutorial
C2 DBProneRow 3 15to20 30sec
Pullshoulderbladesbackanddown.Clickhereforpronerowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
E1 Cardio(Anymachine) 10–20min
Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels,keeplowerbackinpushed
intothepad.Clickhereforlegpresstutorial
ClickhereforhacksquattutorialA2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
C2 RopeFacePulls 3 15to20 30sec
PullshoulderbladesbackanddownClickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
j
www.mcfuturefitness.com
Week7:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperbacktight.
ClickhereforTrapBarDeadliftTutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup,PullshoulderbladebackanddownClickhereforsinglearmDBrow
B1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheel.Don’tletkneeacrossthebody.ClcikhereforBracedbulgariansplitsquattutorial
B2 ShoulderPressMachine 3 10to12 30sec Pressoverears.Clickhereforshoulderpressmachinetutorial
C1 HipAbductionMachine 3 15to20 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 LateralRaises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTESA1 BackSquats(toabox) 3 8to10 30sec
Hipsback,kneesout,pressureonoutsideoffoot
ClickhereforbacksquattoaboxtutorialA2 LatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
ClickhereforlatpulldowntutorialB1 DBRDL’s 3 10to12 30sec Kneessoft,pushhipsback,keepspineneutral.
ClickhereforDBRDL'stutorialB2 FlatDBPress 3 10to12 30sec Keepshoulderbladespinnedback.
ClickhereforFlatDBpresstutorialC1 DBHipThrusts 3 15to20 30sec Pushthroughheel,keepkneestraight.
ClickhereforDBhipthruststutorialC2 DBProneRow 3 15to20 30sec
Pullshoulderbladesbackanddown.Clickhereforpronerowtutorial
D1 ShoulderTaps 2 10e/s 30sec Keepfeetwide&hipslocked.Clickhereforshouldertapstutorial
j
www.mcfuturefitness.com
E1 Cardio(Anymachine) 10–20min
Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTESA1 LegPressorHackSquat 3 15to20 30sec
Pushthroughheels,keeplowerbackinpushed
intothepad.Clickhereforlegpresstutorial
ClickhereforhacksquattutorialA2 NeutralGripLatPulldowns 3 10to12 30sec
Chestup,pullshoulderbladesdownthenelbows.
Clickhereforneutralgriplatpulldownstutorial
B1 DBGobletSquats 3 10to12 30sec Hipsback,kneesout,heelsplanted.Clickhereforgobletsquattutorial
B2 DBShoulderPress 3 10to12 30sec Pressoverears,controlthewaydown.ClickhereforDBshoulderpresstutorial
C1 LegCurls 3 10to12 30sec Pullglutesintoseat.Clickhereforlegcurltutorial
C2 RopeFacePulls 3 15to20 30sec
PullshoulderbladesbackanddownClickhereforfacepullstutorial
D1 SidePlank 2 Holds 30sec Keepbodyinstraightline.Clickhereforsideplanktutorial
E1 Cardio(Anymachine) 10–20min
Week8:WORKOUT3 Sets Reps Rest SET1 SET2 SET3 NOTESA1 TrapBarDeadlifts 3 8to10 30sec Hipsback,pushthroughheels,upperbacktight.
ClickhereforTrapBarDeadliftTutorialA2 SingleArmDBRow 3 10to12 30sec
Chestup,PullshoulderbladebackanddownClickhereforsinglearmDBrow
B1 BracedBulgarianSplitSquats 3 10to12 30sec Pushthroughheel.Don’tletkneeacrossthebody.ClcikhereforBracedbulgariansplitsquattutorial
B2 ShoulderPressMachine 3 10to12 30sec Pressoverears.Clickhereforshoulderpressmachinetutorial
j
www.mcfuturefitness.com
C1 HipAbductionMachine 3 15to20 30sec Pushkneesoutandglutesintoseat.Clickhereforhipabductionmachinetutorial
C2 LateralRaises 3 15to20 30sec
Thinkaboutliftingoutnotup.Clickhereforlatraisestutorial
D1 PallofPress 2 10e/s 30sec Shoulderspinnedback,coretight.Clickhereforpallofpresstutorial
E1 Cardio(Anymachine) 10–20min
j
www.mcfuturefitness.com
Wehopeyouhaveenjoyedthe8weekFITin56workouts.Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethese8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.These8weeksareonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.
3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly. Consistentlyprogressing.
Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.
Matt.
