training plan ultimate you intermediate plan week 5-8 - 1 ...€¦ · weight, progressively...

9/9/2016 gfit Online FitnessTraining Plan Ultimate You Intermediate Plan Week 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. Keep rest periods between 1 and 2 minutes

inbetween sets. Use a weight that challenges you for the rep range and progress in

weight every 2 weeks.

Exercises Date / / / /

1. Stationary Bike - low intensity 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.


2. Overhead squat - Stick Quads, Glutes

Set 1 10 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.

3. Squat - Barbell Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5

Note Coach note: Warm up with 2 to 3 sets using a lighter

weight, progressively building towards 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.

4. Deadlift - Barbell Lower Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

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.

5. 45 Degree leg press Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5

Note

Adjust the equipment to your measurements. Adjust the weight. Place your feet at

hip width. Bend your knees. Extend both legs.

6. Lying leg curl machine Hamstrings

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 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.

9/9/2016 gfit Online Fitness7. Standing calf raise machine 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. Step on the machine.

Support yourself on your toes.

8. 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.

9. Quadriceps stretch standing, left Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



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. 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.

13. Lattisimus stretch hanging, right Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note









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. Bench press - Barbell Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5



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.

3. Lat pulldown wide grip front Lats

Set 1 10 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4 8 x kg

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.

4. Bench press inclined - DBs Upper Chest, Shoulders

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

Set 4 10 x kg

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.

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 8 x kg

Set 5

Note

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. 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.

9/9/2016 gfit Online Fitness7. Slam ball - MB Arms, Shoulders

Set 1 6 x kg

Set 2

Set 3

Set 4

Set 5

Note Coach note: HIIT: Rest for 2 to 3 minutes after weight

training.Using a 10 to 15 kg slam ball, slam for 30

seconds and rest for 30 seconds. Repeat 6 times..

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

on the ground.

8. 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.

9. Chest stretch standing, right Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



10. Upper back stretch standing Upper Back

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Bring your arms forward. Weave your ngers together. Stretch

your arms. Feel your muscle(s) stretching.








1. Treadmill 6 km/h ~ 3.7 mph (jogging) Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal

Note Coach note: Moderate intensity 45 to 60 minute

brisk walk/slowjog..



2. Crunch high - ST All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in the Suspension Trainer. Support yourself with your hands. Keep

your shoulders over your hands. Pull in your knees.

3. Lying toe tap All Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Bend your legs. Tap the oor with your toe. Alternate

between your legs.

4. Plank - FB Back, All Abs

Set 1 10 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your forearms on the ball. Support yourself on your toes. Extend your knees, hip

and back. Hold this position.

5. Crunch high - ST All Abs

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in the Suspension Trainer. Support yourself with your hands. Keep

your shoulders over your hands. Pull in your knees.

6. Lying toe tap All Abs

Set 1 12 x

Set 2

Set 3

Set 4

Set 5

Note

Lay on your back on the oor. Bend your legs. Tap the oor with your toe. Alternate

between your legs.

9/9/2016 gfit Online Fitness7. Plank - FB Back, All Abs

Set 1 10 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your forearms on the ball. Support yourself on your toes. Extend your knees, hip

and back. Hold this position.

8. Hip stretch, right - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in split squat stance. Place your knee on the platform. Feel your

muscle(s) stretching.

9. Hip stretch, left - BB Legs

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your feet in split squat stance. Place your knee on the platform. Feel your

muscle(s) stretching.








1. Stationary Bike - low intensity 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.


2. Knee up to overhead lunge Legs

Set 1 10 x

Set 2 10 x

Set 3

Set 4

Set 5

Note

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. Squat - Barbell Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5



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.

4. Deadlift - Barbell Lower Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

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.

5. Lunge walk - DBs Quads, Glutes

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4

Set 5

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

Grab and hold the dumbbells. Stand up straight. Lunge forward. Move the rear knee

towards the ground. Stand up straight. Lunge forward. Move the rear knee towards

the ground.

6. Lying leg curl machine Hamstrings

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 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.

9/9/2016 gfit Online Fitness7. 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.

8. Quadriceps stretch standing, right Quads

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



9. Quadriceps stretch standing, left Quads

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



12. Lattisimus stretch hanging, left Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note


13. Lattisimus stretch hanging, right Lats

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note









1. Rowing Machine - low intensity Cardiovascular System

Duration 00:05:00

Distance 0

Speed 0

Kcal

Note



2. Bench press - Barbell Chest

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5



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.

3. Row reverse grip bent-over - Barbell Upper Back

Set 1 8 x kg

Set 2 8 x kg

Set 3 8 x kg

Set 4 8 x kg

Set 5

Note

Move your torso slightly forward. Place your feet in stride position. Grab with a

reverse grip. Keep your arms slightly bent. Pull your arms back. Keep your back in a

neutral position.

4. 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.

5. Dips - PB Triceps

Set 1 10 x kg

Set 2 10 x kg

Set 3 10 x kg

Set 4

Set 5

Note

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

your arms.

6. 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.

9/9/2016 gfit Online Fitness7. Triceps pushdown - rope/pulley Triceps

Set 1 12 x kg

Set 2 10 x kg

Set 3 8 x kg

Set 4

Set 5

Note

Grab the rope. Stand up straight. Keep your elbows bent 90 degrees. Stretch your

arms.

8. Chest stretch standing, left Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



9. Chest stretch standing, right Chest

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note



10. Upper back stretch standing Upper Back

Set 1 5 x

Set 2

Set 3

Set 4

Set 5

Note

Stand up straight. Bring your arms forward. Weave your ngers together. Stretch

your arms. Feel your muscle(s) stretching.








1. Treadmill 6 km/h ~ 3.7 mph (jogging) Cardiovascular System

Duration 00:45:00

Distance 0

Speed 0

Kcal

Note



2. Ab rollout - FB All Abs

Set 1 12 x kg

Set 2

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.

3. Sicilian crunch - Plate All Abs

Set 1 12 x kg

Set 2

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.

4. Russian twist - DB Obliques

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Sit on the oor. Keep your back in a neutral position. Grab the dumbbell with two

hands. Keep your arms straight. Hands at shoulder height. Rotate your torso to the

side.

5. Ab rollout - FB All Abs

Set 1 12 x kg

Set 2

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.

6. Sicilian crunch - Plate All Abs

Set 1 12 x kg

Set 2

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.

9/9/2016 gfit Online Fitness7. Russian twist - DB Obliques

Set 1 12 x kg

Set 2

Set 3

Set 4

Set 5

Note

Sit on the oor. Keep your back in a neutral position. Grab the dumbbell with two

hands. Keep your arms straight. Hands at shoulder height. Rotate your torso to the

side.

8. Quadriceps stretch, right - BB Quads

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your thighs on the bodybow. Place one hand on your thigh. Grab your foot with

your hand. Feel your muscle(s) stretching.

9. Quadriceps stretch, left - BB Quads

Set 1 5 x kg

Set 2

Set 3

Set 4

Set 5

Note

Place your thighs on the bodybow. Place one hand on your thigh. Grab your foot with

your hand. Feel your muscle(s) stretching.

10. Glute stretch lying, 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 behind your head. Bend your leg.

Place one leg over the other leg. Feel your muscle(s) stretching.

11. Glute stretch lying, 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 behind your head. Bend your leg.

Place one leg over the other leg. Feel your muscle(s) stretching.


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










1. Rest

Duration 00:00:00

Distance 0

Speed 0

Kcal

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

training plan ultimate you intermediate plan week 5-8 - 1 ...€¦ · weight, progressively...

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