Training Plan Ultimate You Muscle Monkey Weeks 1-4 - 1 - Day 1
18
9/9/2016 gfit Online Fitness Training Plan Ultimate You Muscle Monkey Weeks 1-4 - 1 - Day 1 Goal Power - strength & DeÖnition Start date Time 4 End date Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a weight that challenges you for the rep range and progress in weight every 2 weeks.Rest 2 mins btwn sets. Exercises Date / / / / 1. Rowing Machine - low intensity Cardiovascular System Duration 00:05:00 Distance 0 Speed 0 Kcal Note Step on the machine. Choose your program. Start with the exercise. Exercises Date / / / / 2. Thoracic extension standing bent-over Upper Back Set 1 10 x Set 2 10 x Set 3 Set 4 Set 5 Note Place your hands behind your head. Move your torso slightly forward. Keep your back in a neutral position. Make your upper back convex (round). Extend your upper back. Move your elbows along. 3. Thorical mobilisation extensions seated Back Set 1 10 x Set 2 10 x Set 3 Set 4 Set 5 Note Sit on the platform. Extend one arm up. Keep your back in a neutral position. 4. Hyperextension low Lower Back Set 1 15 x kg Set 2 15 x kg Set 3 Set 4 Set 5 Note Place your hands on your chest. Extend both hips. Extend both hips. 5. Bent-over row standing - Barbell Upper Back Set 1 8 x kg Set 2 8 x kg Set 3 8 x kg Set 4 Set 5 Note Coach note: Start with your heavy weight after 2 to 3 warm up sets with a lighter weight, getting progressively heavier with each set.. Place your feet at hip width. Keep your knees slightly bent. Keep your back in a neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms back. 6. Lat pulldown wide grip front Lats Set 1 10 x kg Set 2 10 x kg Set 3 10 x kg Set 4 Set 5 Note Sit on the platform. Keep your back in a neutral position. Place your hands apart on the bar. Pull your arms down. Lower the bar to your chest.
Transcript of Training Plan Ultimate You Muscle Monkey Weeks 1-4 - 1 - Day 1
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 1 - Day 1
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Rowing Machine - low intensity Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Step on the machine. Choose your program. Start with the exercise.
Exercises Date / / / /
2. Thoracic extension standing bent-over Upper Back
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note
Place your hands behind your head. Move your torso slightly forward. Keep your back
in a neutral position. Make your upper back convex (round). Extend your upper back.
Move your elbows along.
3. Thorical mobilisation extensions
seated
Back
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note
Sit on the platform. Extend one arm up. Keep your back in a neutral position.
4. Hyperextension low Lower Back
Set 1 15 x kg
Set 2 15 x kg
Set 3
Set 4
Set 5
Note
Place your hands on your chest. Extend both hips. Extend both hips.
5. Bent-over row standing - Barbell Upper Back
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Start with your heavy weight after 2 to 3
warm up sets with a lighter weight, getting
progressively heavier with each set..
Place your feet at hip width. Keep your knees slightly bent. Keep your back in a
neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms
back.
6. Lat pulldown wide grip front Lats
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Sit on the platform. Keep your back in a neutral position. Place your hands apart on
the bar. Pull your arms down. Lower the bar to your chest.
9/9/2016 gfit Online Fitness7. One arm row, right - DB Upper Back
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note Coach note: Complete one set, change arms and
repeat..
Place your knee on the platform. Place one hand on the platform. Keep your back in a
neutral position. Grab and hold the dumbbell. Pull one arm back.
8. One arm row, left - DB Lats
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Place your knee on the platform. Place one hand on the platform. Keep your back in a
neutral position. Grab and hold the dumbbell. Pull one arm back.
9. Bench press - Barbell Chest
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Lay on your back on the at bench. Grab the barbell. Place the hands at shoulder
width. Lower the bar to your chest. Stretch your arms.
10. Bench press inclined - DBs Upper Chest, Shoulders
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Lay with your back on the sloping bench (20-45 degrees). Grab and hold the
dumbbells. Place the hands at shoulder width. Palms facing forward. Lower your
hands to chest height.
11. Butter y inclined - DBs Upper Chest
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Lay with your back on the sloping bench (20-45 degrees). Grab and hold the
dumbbells. Extend your arms forward. Lower your arms to the side. Keep your elbows
slightly bent.
12. Ab rollout - FB All Abs
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Kneel on the ground. Keep your back in a neutral position. Place your hands on the
ball. Tighten all of the core muscles. Roll the ball forward.
13. Pass the ball crunch - FB All Abs
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Lie at on the oor. Clamp the ball between your legs. Bring your outstretched arms
and legs together. Bring the ball down to the oor with your arms stretched.
14. Crunch diagonal, left Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
9/9/2016 gfit Online Fitness15. Crunch diagonal, right Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
16. Crunch diagonal, right Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
17. Crunch diagonal, left Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
18. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
19. Lattisimus stretch hanging, left Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Grab the pole. Bring your buttocks back. Feel your muscle(s) stretching.
20. Lattisimus stretch hanging, right Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Grab the pole. Bring your buttocks back. Feel your muscle(s) stretching.
21. Chest stretch standing, left Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
22. Chest stretch standing, right Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 2 - Day 2
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Stationary Bike Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Adjust the equipment to your measurements. Step on the machine. Choose your
program. Start with the exercise.
Exercises Date / / / /
2. Knee up to overhead lunge Legs
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
3. Overhead squat - Stick Quads, Glutes
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Grab the stick. Extend your arms upwards. Keep your back in a neutral position. Bring
your buttocks back. Bend your knees.
4. Squat - Barbell Quads, Glutes
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Start with 2 to 3 sets of a lighter weight
progressively building up to your workout weight..
Place your feet at hip width. Place the bar behind your neck. Keep your back in a
neutral position. Lower yourself until the upper leg is parallel to the oor. Keep your
torso straight.
5. Deadlift - Barbell Lower Back
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Place your feet at hip width. Bring your buttocks back. Keep your knees above your
ankles. Move your torso forward. Grab the barbell. Extend your knees and hips.
6. Bulgarian split squat, right - Barbell -
Box
Quads, Glutes
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note Coach note: Change to the opposite leg after
completing each set..
Place the bar behind your neck. Place your feet in split squat stance. Place one foot on
the platform. Move the rear knee towards the ground. Keep your back in a neutral
position.
9/9/2016 gfit Online Fitness7. Bulgarian split squat, left - Barbell - Box Quads, Glutes
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note Coach note: Change to the opposite leg after
completing each set..
Place the bar behind your neck. Place your feet in split squat stance. Place one foot on
the platform. Move the rear knee towards the ground. Keep your back in a neutral
position.
8. Lying leg curl machine Hamstrings
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Lay down on your
stomach. Move your feet toward your buttocks.
9. Calf raise machine seated - Plate Calves
Set 1 12 x kg
Set 2 10 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Sit on the platform.
Stand on your toes.
10. Hamstring stretch straight leg, right Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
11. Hamstring stretch straight leg, left Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
12. Glute stretch forced, left Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
13. Glute stretch forced, right Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
14. Quadriceps stretch kneeling Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Kneel on the ground. Toes pointing backwards. Keep your back in a neutral position.
Place your palms on the oor. Keep your shoulders over your hands. Feel your
muscle(s) stretching.
9/9/2016 gfit Online Fitness15. Deltoid stretch - VP Shoulders
Duration 00:00:45
Distance 0
Speed 0
Kcal
Note
Place your feet at on the oor. Place your hands on the vibrating plate. Lift your hips
up. Hold this position.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 3 - Day 3
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Rowing Machine Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Step on the machine. Choose your program. Start with the exercise.
Exercises Date / / / /
2. Shoulder press - Barbell Shoulders
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Start with your heavy weight after 2 to 3
warm up sets with a lighter weight, getting
progressively heavier with each set..
Sit on the platform. Grab the barbell. Bar on your chest. Keep your back in a neutral
position. Extend your arms upwards.
3. Triceps dip horizontal Triceps
Set 1 12 x kg
Set 2 10 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Warm up by doing 2 sets of dips with
legs bent and slowly increase range of movement.
Add a weight plate on your lap once warm to begin
the sets..
Place two benches parallel from each other. Place your ankles on the bench. Grab the
edge. Bend your arms in a 110 degree angle. Keep your shoulders in xed position.
Keep tension on your elbows.
4. Lateral raise standing - DBs Shoulders
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Place your feet in stride position. Keep your back in a neutral position. Grab and hold
the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at
shoulder height.
5. Triceps extension lying - Barbell Triceps
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note Coach note: Use an EZ bar if you nd the straight
barbell uncomfortable..
Lay on your back on the at bench. Grab the bar. Extend your arms upwards. Bend
your elbows. Extend your elbow.
6. Reverse Fly - ST Upper Back, Back Shoulders
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Grab the Suspension Trainer. Keep your head in a neutral position over your torso.
Lean backwards. Extend your arms sideways.
9/9/2016 gfit Online Fitness7. Triceps pushdown - rope/pulley Triceps
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Grab the rope. Stand up straight. Keep your elbows bent 90 degrees. Stretch your
arms.
8. Biceps Curl Standing - Ez-bar Biceps
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Keep your back in a neutral position. Grab the e-z
bar. Place the hands at shoulder width. Keep your shoulders in xed position. Bend
your elbows.
9. Hammer curl, two sides - DBs Biceps
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Keep your back in a neutral position. Grab and hold
the dumbbells. Palms facing in. Keep your shoulders in xed position. Bend your
elbows.
10. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
11. Triceps stretch behind the back Triceps
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand up straight. Move your arms backward. Weave your ngers together. Stretch
your arms.
12. Stationary Bike Cardiovascular System
Duration 00:45:00
Distance 0
Speed 0
Kcal
Note Coach note: Perform this cardiovascular workout at a
different time of day, at least 2 hours after weights,
once fully rested..
Adjust the equipment to your measurements. Step on the machine. Choose your
program. Start with the exercise.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 4 - Day 4 Rest
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Rest
Duration 00:00:00
Distance 0
Speed 0
Kcal
Note Coach note: Have a day off, you've earned it!.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 5 - Day 5
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Stationary Bike Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Adjust the equipment to your measurements. Step on the machine. Choose your
program. Start with the exercise.
Exercises Date / / / /
2. Thorical mobilisation lying, left
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your side on the oor. Rotate your torso to the side. Swing one arm back. Keep
looking toward your hand.
3. Thorical mobilisation lying, right
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your side on the oor. Rotate your torso to the side. Swing one arm back. Keep
looking toward your hand.
4. Thorical mobilisation extensions
seated
Back
Set 1 10 x
Set 2
Set 3
Set 4
Set 5
Note
Sit on the platform. Extend one arm up. Keep your back in a neutral position.
5. Hyperextension low Lower Back
Set 1 15 x kg
Set 2 15 x kg
Set 3
Set 4
Set 5
Note
Place your hands on your chest. Extend both hips. Extend both hips.
6. Bent-over row standing - Barbell Upper Back
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Start with your heavy weight after 2 to 3
warm up sets with a lighter weight, getting
progressively heavier with each set..
Place your feet at hip width. Keep your knees slightly bent. Keep your back in a
neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms
back.
9/9/2016 gfit Online Fitness7. Horizontal row seated - Pulley Upper Back
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Sit on the platform. Grab the handles. Keep your torso straight. Hands at shoulder
height. Pull your arms back.
8. Bench press - Barbell Chest
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Lay on your back on the at bench. Grab the barbell. Place the hands at shoulder
width. Lower the bar to your chest. Stretch your arms.
9. Lat pulldown wide grip front Lats
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Sit on the platform. Keep your back in a neutral position. Place your hands apart on
the bar. Pull your arms down. Lower the bar to your chest.
10. Bench press inclined - DBs Upper Chest, Shoulders
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Lay with your back on the sloping bench (20-45 degrees). Grab and hold the
dumbbells. Place the hands at shoulder width. Palms facing forward. Lower your
hands to chest height.
11. Crossover - Pulley Chest
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Move your torso slightly forward. Grab the handles.
Keep your arms slightly bent. Swing your arms forward.
12. Ab rollout - FB All Abs
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Kneel on the ground. Keep your back in a neutral position. Place your hands on the
ball. Tighten all of the core muscles. Roll the ball forward.
13. Pass the ball crunch - FB All Abs
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Lie at on the oor. Clamp the ball between your legs. Bring your outstretched arms
and legs together. Bring the ball down to the oor with your arms stretched.
14. Crunch diagonal, left Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
9/9/2016 gfit Online Fitness15. Crunch diagonal, right Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
16. Crunch diagonal, right Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
17. Crunch diagonal, left Obliques
Set 1 12 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands behind your head. Place one leg over
the other leg. Tighten the abdominal muscles. Shoulders off the oor. Rotate one
elbow towards the knee.
18. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
19. Lattisimus stretch hanging, left Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Grab the pole. Bring your buttocks back. Feel your muscle(s) stretching.
20. Lattisimus stretch hanging, right Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Grab the pole. Bring your buttocks back. Feel your muscle(s) stretching.
21. Chest stretch standing, left Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
22. Chest stretch standing, right Chest
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand next to the wall. Place one forearm against the wall. Move your torso forward.
Feel your muscle(s) stretching. Hold this position.
9/9/2016 gfit Online Fitness23. Hamstring stretch straight leg, right Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
24. Hamstring stretch straight leg, left Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
25. Quadriceps stretch standing, right Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
26. Quadriceps stretch standing, left Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand on one leg. Keep your back in a neutral position. Keep your knees next to each
other. Bend your knee. Grab your foot with your hand. Feel your muscle(s) stretching.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 6 - Day 6
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Stationary Bike Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Adjust the equipment to your measurements. Step on the machine. Choose your
program. Start with the exercise.
Exercises Date / / / /
2. Knee up to overhead lunge Legs
Set 1 10 x
Set 2 10 x
Set 3
Set 4
Set 5
Note Coach note: Reps indicated are per leg alternating..
Step forward. Lift your knee. Grab your leg below your knee. Fully straighten the
supporting leg. Pull your knee up to the chest. Lunge forward. Move the rear knee
towards the ground. Extend your arms upwards.
3. Overhead squat - Stick Quads, Glutes
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Grab the stick. Extend your arms upwards. Keep your back in a neutral position. Bring
your buttocks back. Bend your knees.
4. Squat - Barbell Quads, Glutes
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Start with 2 to 3 sets of a lighter weight
progressively building up to your workout weight..
Place your feet at hip width. Place the bar behind your neck. Keep your back in a
neutral position. Lower yourself until the upper leg is parallel to the oor. Keep your
torso straight.
5. Stiff legged deadlift - Barbell Lower Back
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Place your feet at hip width. Grab the barbell. Move your torso forward. Keep your
back in a neutral position. Stretch your hip and back.
6. Reverse lunge, alternated - Barbell Quads, Glutes
Set 1 10 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Grab the barbell. Keep your head in a neutral position over your torso. Lunge back.
Move the rear knee towards the ground. Alternate between your legs.
9/9/2016 gfit Online Fitness7. Lying leg curl machine Hamstrings
Set 1 12 x kg
Set 2 10 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Lay down on your
stomach. Move your feet toward your buttocks.
8. 45 Degree leg press Quads, Glutes
Set 1 8 x kg
Set 2
Set 3
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Place your feet at
hip width. Bend your knees. Extend both legs.
9. Hip thrust - Barbell Glutes
Set 1 10 x kg
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the platform. Keep your back in a neutral position. Place your
feet at on the oor. Place the barbell on your hip. Lift your hips up.
10. 45 Degree leg press Quads, Glutes
Set 1 8 x kg
Set 2
Set 3
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Place your feet at
hip width. Bend your knees. Extend both legs.
11. Hip thrust - Barbell Glutes
Set 1 10 x kg
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the platform. Keep your back in a neutral position. Place your
feet at on the oor. Place the barbell on your hip. Lift your hips up.
12. 45 Degree leg press Quads, Glutes
Set 1 8 x kg
Set 2
Set 3
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Place your feet at
hip width. Bend your knees. Extend both legs.
13. Hip thrust - Barbell Glutes
Set 1 10 x kg
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the platform. Keep your back in a neutral position. Place your
feet at on the oor. Place the barbell on your hip. Lift your hips up.
14. Calf raise machine seated Calves
Set 1 12 x kg
Set 2 10 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Adjust the equipment to your measurements. Adjust the weight. Sit on the platform.
Stand on your toes.
9/9/2016 gfit Online Fitness15. Hamstring stretch straight leg, right Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
16. Hamstring stretch straight leg, left Hamstrings
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Extend one leg. Place your hands on your thighs. Pull
your leg towards you. Feel your muscle(s) stretching.
17. Glute stretch forced, left Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
18. Glute stretch forced, right Glutes
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Lay on your back on the oor. Place your hands on your thighs. Bend your leg. Place
one leg over the other leg. Feel your muscle(s) stretching.
19. Quadriceps stretch kneeling Quads
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Kneel on the ground. Toes pointing backwards. Keep your back in a neutral position.
Place your palms on the oor. Keep your shoulders over your hands. Feel your
muscle(s) stretching.
20. Deltoid stretch - VP Shoulders
Duration 00:00:45
Distance 0
Speed 0
Kcal
Note Coach note: Vibration Plate not required..
Place your feet at on the oor. Place your hands on the vibrating plate. Lift your hips
up. Hold this position.
9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 1-4 - 7 - Day 7
Goal Power - strength & De nition
Start date Time 4 End date
Instructions Perform day 1 to 7 for the next 4 weeks. Take one days rest after every 3 days. Use a
weight that challenges you for the rep range and progress in weight every 2
weeks.Rest 2 mins btwn sets.
Exercises Date / / / /
1. Rowing Machine Cardiovascular System
Duration 00:05:00
Distance 0
Speed 0
Kcal
Note
Step on the machine. Choose your program. Start with the exercise.
Exercises Date / / / /
2. Shoulder press seated - DBs Shoulders
Set 1 8 x kg
Set 2 8 x kg
Set 3 8 x kg
Set 4
Set 5
Note
Sit on the platform. Keep your back in a neutral position. Grab and hold the
dumbbells. Place your hands outside shoulder width. Palms facing forward. Extend
your arms upwards.
3. Triceps dip horizontal Triceps
Set 1 12 x kg
Set 2 10 x kg
Set 3 8 x kg
Set 4
Set 5
Note Coach note: Warm up by doing 2 sets of dips with
legs bent and slowly increase range of movement.
Add a weight plate on your lap once warm to begin
the sets..
Place two benches parallel from each other. Place your ankles on the bench. Grab the
edge. Bend your arms in a 110 degree angle. Keep your shoulders in xed position.
Keep tension on your elbows.
4. Lateral raise standing - DBs Shoulders
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Place your feet in stride position. Keep your back in a neutral position. Grab and hold
the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at
shoulder height.
5. Triceps extension seated - DB Triceps
Set 1 12 x kg
Set 2 10 x kg
Set 3
Set 4
Set 5
Note
Sit on the platform. Grab the dumbbell with two hands. Extend your arms upwards.
Keep your shoulders in xed position. Bend your elbows. Extend your elbow.
6. Biceps curl standing - Barbell Biceps
Set 1 10 x kg
Set 2 10 x kg
Set 3 10 x kg
Set 4
Set 5
Note
Place your feet in stride position. Keep your back in a neutral position. Grab the
barbell. Place the hands at shoulder width. Keep your shoulders in xed position.
Bend your elbows.
9/9/2016 gfit Online Fitness7. Full body stretch standing Lats
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Place your feet in stride position. Weave your ngers together. Extend your arms
upwards.
8. Triceps stretch behind the back Triceps
Set 1 5 x
Set 2
Set 3
Set 4
Set 5
Note
Stand up straight. Move your arms backward. Weave your ngers together. Stretch
your arms.
9. Stationary Bike Cardiovascular System
Duration 00:45:00
Distance 0
Speed 0
Kcal
Note Coach note: Perform this cardiovascular workout at a
different time of day, at least 2 hours after weights,
once fully rested..
Adjust the equipment to your measurements. Step on the machine. Choose your
program. Start with the exercise.
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