Training Plan Ultimate You Muscle Monkey Weeks 5-8 - 1 - Day 1 · 9. Bench press - Barbell Chest...

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 5-8 - 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.


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. Pull up wide grip - Rig Lats

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab the handles. Pull yourself up.

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.

7. 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.

9/9/2016 gfit Online Fitness9. Bench press - Barbell Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 6 x kg

Set 5

Note Coach note: Perform set 3 and 4 as a drop set. ie,

after set 3, unload the bar slightly and immediately

do 6 reps of a lighter weight..

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. Sicilian crunch - Plate All Abs

Set 1 12 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Bend your knees. Grab the dumbbell with two hands.

Tighten the abdominal muscles. Move your torso 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. Side plank elbow foot reps, left Obliques

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Place one forearm on the oor. Place your feet on top of each other. Place one hand

on your side. Lift your hips up.

15. Side plank elbow foot reps, right Obliques

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

Place one forearm on the oor. Place your feet on top of each other. Place one hand

on your side. Lift your hips up.

16. 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.

17. 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.

18. Lattisimus stretch hanging, right Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


9/9/2016 gfit Online Fitness19. 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.

20. Chest stretch standing, right Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



21. Stationary Bike - low intensity Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal

Note Coach note: In a separate workout at least 2 hours

after weight training after refueling, perform a low

intensity steady state cycle for extra fat burning..

Adjust the equipment to your measurements. Step on the machine. Choose your

program. Start with the exercise.








1. Stationary Bike Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note




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 6 x kg

Set 5

Note Coach note: Start with 2 to 3 sets of a lighter weight

progressively building up to your workout weight. Set

3 and 4 is a drop set. ( nish 3, drop wt and go straight

to set 4)..

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. Reverse lunge, alternated - Barbell Quads, Glutes

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

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.

7. 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. 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.

9/9/2016 gfit Online Fitness9. Slam ball - MB Arms, Shoulders

Set 1 6 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: Perform Slams for 30 seconds with a 10

to 15 kg slam ball, then rest for 30 seconds. Perform

6 sets like this..

Grab the Medicine Ball. Stand up straight. Extend your arms upwards. Throw the ball

on the ground.

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



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



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.

15. 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.








1. Rowing Machine Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note



2. Push press front - Barbell Shoulders

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5




Bar on your chest. Place your feet at hip width. Bend your legs. Extend both legs.

Extend your arms upwards. Keep your back in a neutral position.

3. Dips - PB Triceps

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab the parallel bar. Keep your back in a neutral position. Stretch your arms. Stretch

your arms.

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. Bent-over reverse y - DBs Upper Back

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Grab and hold the dumbbells. Move your torso forward. Keep your knees slightly

bent. Lift your arms sideways.

7. 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. Preacher curl - Barbell Biceps

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note

Sit on the platform. Grab the barbell. Place your upper arms on the platform. Bend

your elbows.

9/9/2016 gfit Online Fitness9. Hammer curl, two sides - DBs Biceps

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note


the dumbbells. Palms facing in. Keep your shoulders in xed position. Bend your

elbows.


Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


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.

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Muscle Monkey Weeks 5-8 - 4 - Day 4 Rest







1. Rest

Duration 00:00:00

Distance 0

Speed 0

Kcal

Note Coach note: Have a day off, you've earned it!.









Duration 00:05:00

Distance 0

Speed 0

Kcal







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. T-Bar Row - Barbell Upper Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5




Grab the handles. Keep your knees bent 90 degrees. Move your torso forward. Keep

your head in a neutral position over your torso. Pull your arms back.

7. 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 - DBs Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab and hold the dumbbells. Lay on your back on the at bench. Hands at shoulder

height. Extend your arms forward.

9/9/2016 gfit Online Fitness9. Pull up wide grip - Rig Lats

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab the handles. Pull yourself up.

10. Bench press inclined - Barbell Upper Chest

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 the barbell. Place the

hands at shoulder width. Lower the bar to your chest.

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.

15. Crunch diagonal, right Obliques

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note




16. Crunch diagonal, right Obliques

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note




17. Crunch diagonal, left Obliques

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note





Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


upwards.

9/9/2016 gfit Online Fitness19. Lattisimus stretch hanging, left Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


20. Lattisimus stretch hanging, right Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


21. Chest stretch standing, left Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



22. Chest stretch standing, right Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



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.

27. Stationary Bike - low intensity Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal














Duration 00:05:00

Distance 0

Speed 0

Kcal

Note




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. Front 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..

Grab the barbell. Place your feet at hip width. Keep your back in a neutral position.

Lower yourself until the upper leg is parallel to the oor.

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. Lunge, alternated - Barbell Quads, Glutes

Set 1 10 x kg

Set 2 10 x kg

Set 3

Set 4

Set 5

Note Coach note: Reps indicated are per leg alternated..

Place your feet in stride position. Grab the barbell. Place the bar behind your neck.

Keep your back in a neutral position. Move the rear knee towards the ground.

7. 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 8 x kg

Set 3 8 x kg

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.

9/9/2016 gfit Online Fitness9. Hip thrust - Barbell Glutes

Set 1 12 x kg

Set 2 10 x kg

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. 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.

11. Slam ball - MB Arms, Shoulders

Set 1 6 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: Perform Slams for 30 seconds with a 10

to 15 kg slam ball, then rest for 30 seconds. Perform

6 sets like this..

Grab the Medicine Ball. Stand up straight. Extend your arms upwards. Throw the ball

on the ground.


Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note




Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



14. Glute stretch forced, left Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



15. Glute stretch forced, right Glutes

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



16. 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.

17. 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.








1. Rowing Machine Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note



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. Dips - PB Triceps

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab the parallel bar. Keep your back in a neutral position. Stretch your arms. Stretch

your arms.

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


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.


Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


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.

Training Plan Ultimate You Muscle Monkey Weeks 5-8 - 1 - Day 1 · 9. Bench press - Barbell Chest...

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Transcript of Training Plan Ultimate You Muscle Monkey Weeks 5-8 - 1 - Day 1 · 9. Bench press - Barbell Chest...