new fit in 56 workout logs advanced home program · 2018. 9. 17. · fit in 56 – advanced home...
TRANSCRIPT
j
www.mcfuturefitness.com
FITIN56–ADVANCEDHOMEWORKOUTPLAN
WEEK 1&2
DAYSPERWEEK 4.Doeachworkout2timesperweek.
WORKOUTSPLIT Fullbodyx2.Supersetsalternatingupperlower&forthesamemusclegroup.
EQUIPMENTNEEDED
DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.
j
www.mcfuturefitness.com
Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
1a KB/DBBulgarianSplitSquats3 10to15 0sec
1b Pressups 3 10to15 60sec
2a KB/DBSinglelegHipthrust(2secsqueeze)
3 10to15 0sec
2b KB/DBOnearmrow(2secsqueeze)
3 10to15 60sec
3a KB/DBGobletSquats(Heelselevated)
3 15to25 0sec
3b KB/DBSumoDeadlifts 3 15to25 60sec
4a KB/DBSeatedLateralraises(3secdown)
3 15to20 0sec
4b KB/DBSeatedArnoldpress 3 15to20 60sec
Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
1a SinglelegChairsquats 3 10to15 0sec
1b DB/KBStandingShoulderpress 3 15to20 60sec
2a FrontFootelevatedreverselunges
3 10to15 0sec
2b KB/DBBentoverrow 3 10to15 60sec
3a DB/KBRDL’s 3 15to20 0sec
3b DB/KBHipthrusts 3 20to30 60sec
4a KB/DBSkullcrushers 3 15to20 0sec
4b 2KB/DBPullovers 3 10to15 60sec
j
www.mcfuturefitness.com
Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
1a KB/DBBulgarianSplitSquats3 10to15 0sec
1b Pressups 3 10to15 60sec
2a KB/DBSinglelegHipthrust(2secsqueeze)
3 10to15 0sec
2b KB/DBOnearmrow(2secsqueeze)
3 10to15 60sec
3a KB/DBGobletSquats(Heelselevated)
3 15to25 0sec
3b KB/DBSumoDeadlifts 3 15to25 60sec
4a KB/DBSeatedLateralraises(3secdown)
3 15to20 0sec
4b KB/DBSeatedArnoldpress 3 15to20 60sec
Week2:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES
1a SinglelegChairsquats 3 10to15 0sec
1b DB/KBStandingShoulderpress 3 15to20 60sec
2a FrontFootelevatedreverselunges
3 10to15 0sec
2b KB/DBBentoverrow 3 10to15 60sec
3a DB/KBRDL’s 3 15to20 0sec
3b DB/KBHipthrusts 3 20to30 60sec
4a KB/DBSkullcrushers 3 15to20 0sec
4b 2KB/DBPullovers 3 10to15 60sec
j
www.mcfuturefitness.com
FITIN56–ADVANCEDHOMEWORKOUTPLAN
WEEK 3&4
DAYSPERWEEK 4.Repeateachworkouttwiceperweek.
WORKOUTSPLIT Upper/Lowersplitx2.Addedconditioning.
EQUIPMENTNEEDED
DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.
j
www.mcfuturefitness.com
Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1
(5secondsdown,3secpause)3 10 0sec
1b KB/DBSumoDBDeadlifts5/3/1
(5secondsdown,3secpause)3 10 60sec
2a KB/DBGobletSquats(Heelselevated)
3 15to20 0sec
2b KB/DBSinglelegRDL(Braced)
3 10to15 0sec
2c DB/KBSplitsquats(controlledtempo)
3 10to15 60sec
3a KB/DBHipThrusts–2secsqueeze(Droptobodyweight&continue)
2 25 60sec
4a Deadbugs 2to3 12e/s 60sec
5a KB/DBSwings 25201510 Aslittleaspossible
Conditioning–25swings/15walkouts,20swings/10walkout,15swing,5walkouts,10swings…AsFastasyoucan
5b Walkouts 15105 Aslittleaspossible
Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a Pressups
(3secondsdown,2secpause)3 10 0sec
1b KB/DBOnearmrow
(2secsqueeze)3 10 60sec
2a KB/DBSeatedShoulderpress 3 15to20 0sec
2b KB/DBUprightrow 3 15to20 0sec
3a Bench/Chairdips(Bringfeetin&continue)
2 15to20 60sec
4a RussianTwists 2to3 15to20 60sec
5a Renegaderow 15105 Aslittleaspossible
15ofeach,then10,then5.Aslittlerestaspossibleinbetween.
5b Pushuptoplank 15105 Aslittleaspossible
j
www.mcfuturefitness.com
Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1
(5secondsdown,3secpause)3 10 0sec
1b KB/DBSumoDBDeadlifts5/3/1
(5secondsdown,3secpause)3 10 60sec
2a KB/DBGobletSquats(Heelselevated)
3 15to20 0sec
2b KB/DBSinglelegRDL(Braced)
3 10to15 0sec
2c DB/KBSplitsquats(controlledtempo)
3 10to15 60sec
3a KB/DBHipThrusts–2secsqueeze(Droptobodyweight&continue)
2 25 60sec
4a Deadbugs 2to3 12e/s 60sec
5a KB/DBSwings 25201510 Aslittleaspossible
Conditioning–25swings/15walkouts,20swings/10walkout,15swing,5walkouts,10swings…AsFastasyoucan
5b Walkouts 15105 Aslittleaspossible
Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a Pressups
(3secondsdown,2secpause)3 10 0sec
1b KB/DBOnearmrow
(2secsqueeze)3 10 60sec
2a KB/DBSeatedShoulderpress 3 15to20 0sec
2b KB/DBUprightrow 3 15to20 0sec
3a Bench/Chairdips(Bringfeetin&continue)
2 15to20 60sec
4a RussianTwists 2to3 15to20 60sec
5a Renegaderow 15105 Aslittleaspossible
15ofeach,then10,then5.Aslittlerestaspossibleinbetween.
5b Pushuptoplank 15105 Aslittleaspossible
j
www.mcfuturefitness.com
FITIN56–ADVANCEDHOMEWORKOUTPLAN
WEEK 5&6
DAYSPERWEEK 4.Repeateachworkouttwiceperweek.
WORKOUTSPLIT FullbodyPush/FullBodyPullx2
EQUIPMENTNEEDED
DB’sorKB’sChairorabenchStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)Mat
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.Usingtri-setswhichisthesameasabovebutwith3exercisesinsteadof2(1a,1b,1c…)
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS Norestbetweenpairedexercises.60-90secrestbetweensets.
j
www.mcfuturefitness.com
Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s
(4secdown)3 10to15 0sec
1b KB/DBSingleleghipthrust
(3secsqueeze)3 10to15 60sec
2a KB/DBHipThrusts Asmanyasneeded
70 Aslittleaspossible
3a KB/DBAndersonSplitsquatpulses(KB/DBunderneath)
1 40/60seceachside
4a 2KB/DBPullover(4secdown)
3 10to15 0sec
4b KB/DBBentoverrow(2secsqueeze)
3 10to15 60sec
5a KB/DBSeatedReversefly’s Asmanyasneeded
50 Aslittleaspossible
6a Blackburns 1 15seceachposition
7a HollowRock 2 Holds 60sec
Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 10to15 0sec
1b KB/DBStepups 3 10to15 60sec
2a DBwalkinglunges Asmanyasneeded
50 Aslittleaspossible
3a KB/DBGobletSquatPulses(Heelselevated,DB/KBbyside)
1 Asmanyasyoucan
4a KB/DBFlatpress 3 10to15 0sec
4b KB/DBChestfly’s 3 10to15 60sec
5a DBLateralraises Asmanyasneeded
50 Aslittleaspossible
6a KB/DBSkullcrushersintoClosegrippress
2 Asmanyasyoucan
Onceyoustarttofailontheskullcrushers,switchtothepress&continue
7a SidePlank 2 Holds 60sec
j
www.mcfuturefitness.com
Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s
(4secdown)3 10to15 0sec
1b KB/DBSingleleghipthrust
(3secsqueeze)3 10to15 60sec
2a KB/DBHipThrusts Asmanyasneeded
70 Aslittleaspossible
3a KB/DBAndersonSplitsquatpulses(KB/DBunderneath)
1 40/60seceachside
4a 2KB/DBPullover(4secdown)
3 10to15 0sec
4b KB/DBBentoverrow(2secsqueeze)
3 10to15 60sec
5a KB/DBSeatedReversefly’s Asmanyasneeded
50 Aslittleaspossible
6a Blackburns 1 15seceachposition
7a HollowRock 2 Holds 60sec
Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 10to15 0sec
1b KB/DBStepups 3 10to15 60sec
2a DBwalkinglunges Asmanyasneeded
50e/l Aslittleaspossible
3a KB/DBGobletSquatPulses(Heelselevated,DB/KBbyside)
1 Asmanyasyoucan
4a KB/DBFlatpress 3 10to15 0sec
4b KB/DBChestfly’s 3 10to15 60sec
5a DBSeatedLateralraises Asmanyasneeded
50 Aslittleaspossible
6a KB/DBSkullcrushersintoClosegrippress
2 Asmanyasyoucan
Onceyoustarttofailontheskullcrushers,switchtothepress&continue
7a SidePlank 2 Holds 60sec
j
www.mcfuturefitness.com
FITIN56–ADVANCEDHOMEWORKOUTPLAN
WEEK 7&8
DAYSPERWEEK 4.Repeateachworkouttwiceperweek.
WORKOUTSPLIT FullbodyGBC(germanbodycomposition)Upper/Lowerpairing+HIIT
EQUIPMENTNEEDED
DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS Shorterrestperiodsformoremetabolicoutput.20-30secondrestperiods.
j
www.mcfuturefitness.com
Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBWideGobletSquat
(controlledtempo)4 12 30sec
1b KB/DBSeatedShoulderpress 4 12 30sec
2a KB/DBBulgarianSplitsquats 4 12 30sec
2b KB/DBSinglearmDBrow4 12 30sec
3a KB/DBSumoDeadlifts 3 15 20sec
3b KB/DBOverheadTricepExtensions 3 15 20sec
4a KB/DBHipThrusts(2secsqueeze) 3 15 20sec
4b KB/DBSidebends 3 15 20sec
5a DBPunchesMountainclimbers
4min 20secon10secoff
Tabatafinisher–20secon10secofffor4mins
Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBReverselunges 4 12 30sec
1b KB/DBFloorpress 4 12 30sec
2a KB/DBRDL’s 4 12 30sec
2b KB/DBPullover 4 12 30sec
3a KB/DBSingleLegRDL(Braced)
3 15 20sec
3b KB/DBLateralraises 3 15 20sec
4a KB/DBGobletSquat(Heelselevated)
3 15 20sec
4b Shouldertaps 3 15 20sec
5a DB/KBSquatthrustersAlternatingbicyclecrunches
4min 20secon10secoff
Tabatafinisher–20secon10secofffor4mins
j
www.mcfuturefitness.com
Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBWideGobletSquat
(controlledtempo)4 12 30sec
1b KB/DBSeatedShoulderpress 4 12 30sec
2a KB/DBBulgarianSplitsquats 4 12 30sec
2b KB/DBSinglearmDBrow4 12 30sec
3a KB/DBSumoDeadlifts 3 15 20sec
3b KB/DBOverheadTricepExtensions 3 15 20sec
4a KB/DBHipThrusts(2secsqueeze) 3 15 20sec
4b KB/DBSidebends 3 15 20sec
5a DBPunchesMountainclimbers
4min 20secon10secoff
Tabatafinisher–20secon10secofffor4mins
Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3&4 NOTES
1a KB/DBReverselunges 4 12 30sec
1b KB/DBFloorpress 4 12 30sec
2a KB/DBRDL’s 4 12 30sec
2b KB/DBPullover 4 12 30sec
3a KB/DBSingleLegRDL(Braced)
3 15 20sec
3b KB/DBLateralraises 3 15 20sec
4a KB/DBGobletSquat(Heelselevated)
3 15 20sec
4b Shouldertaps 3 15 20sec
5a DB/KBSquatthrustersAlternatingtoetouches
4min 20secon10secoff
Tabatafinisher–20secon10secofffor4mins
j
www.mcfuturefitness.com
Wehopeyouhaveenjoyedthe8weekFITin56workouts.
Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethis8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.This8weeksisonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.
3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly Consistentlyprogressing
Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.
Matt.