Grace fit guide week 9-16 pdf free download

Single-Leg 5b 3x12 per leg Push through your heels! Leg Press. DB Bicep Both arms together. Drop set 3b 3x12 Curls every set another 8 reps. Close Grip Keep elbows tucked in to 4 3x10 Bench Press feel the tricep burn! Face Pulls Take it slow! Drop set every 5a 3x12 with Rope set another 15 reps.

Cable Overhead Hold and squeeze 5b Tricep Extensions 3x12 at the bottom! Increase weight as you 15 reps, 12 reps, 2 Hip Thrusts decrease reps. DB Bulgarian 3a 3x12 per leg Go as heavy as possible! Split Squats. Push through your heels Elevated Single- 3b 3x12 per leg and squeeze your glutes Leg Glute Bridges at the top!

Push through your heels! Single-Leg 4 3x12 per leg Drop set every set another Leg Press 15 reps per leg. Go heavy, and push 5a Goblet Squats 3x10 through your heels!

Cable Glute Pull- Squeeze your glutes! Drop set 5b Throughs using 3x12 last set another 15 reps rope attachment. Use your strength, 2 Military Press 4x10 not momentum. Make sure your torso remains still while you move your 3a Lateral Raises 3x12 arms.

Drop set each set another 15 reps. Make sure your torso remains 3b DB Front Raises 3x10 still while you move your arms. Drop set each set another 12 reps. Bent Over 5a 3x12 Squeeze at the top! DB Flyes. Make sure your 2 Deadlifts 10 reps, 8 reps form is right! DB Walking 3a 3x12 per leg Go heavy! DB Bulgarian 3b 3x12 per leg Go as heavy as possible! Drop set every 1 3x12 on Incline Bench set another 15 reps.

Smith Machine 15 reps, 12 reps, Keep elbows tucked in to 2 Close Grip 10 reps, 8 reps feel the tricep burn! Bench Press. DB Hammer 3b 3x10 Both arms together Curls. Removing the clip on the cable will make it more 5a Cable Flyes 3x12 comfortable. Tricep 5b 3x10 Engage your core! Make sure your 2 Sumo Deadlifts 10 reps, 8 reps form is right!

Go as heavy as possible! Drop set every DB Walking 4 3x15 per leg set another 10 bodyweight Lunges reps per leg. Go heavy and push 5a Cable Squats 3x15 through your heels. Drop set each 1 2x12 Shoulder Press set another 15 reps.

Use your strength, 3a Military Press 3x10 not momentum. Make sure your torso remains DB Lateral 3b 3x12 still while you move your arms.

Raises Drop set every set 15 reps. Barbell Bent 4 4x10 Pull in to your belly button Over Rows. Make sure your torso remains DB Front still while you move your 5a 3x12 Raises arms. Drop set last set another 15 reps. Bent Over 5b 3x12 Squeeze at the top! For abs and cardio days, choose either ab day 1, 2 or 3, followed by your cardio of choice. Ab Rollouts 3x10 1. Supermans 3x10 3. Weighted Mountain Climbers 3x20 per leg. Hanging Leg Raises 3x10 if you struggle with these, try knee raises 2.

Incline Leg Raises 3x10 3. Weighted Crunches using cable machine 3x Perform each exercise for 30 seconds x3 1. Side Plank 2. Side Plank Dips 3. Side Plank Unders 4. Plank 5. Plank Dips 6. V-Sit Hold 7. V-Sit In and Outs. Bulking: - Once a week. Not bulking or cutting? I advise that everyone has one cardio day a week, regardless of their goals.

Other than that, please feel free to do cardio as and when you please. These cardio options are just suggestions based on what I have found works best. If you prefer other forms of cardio or sports, go ahead! This will be hard at 4. On for 15 seconds, off for 45 seconds for 10 minutes. Perform two exercises in a row without stopping. Perform exercise A, followed by exercise B, without resting in between, then repeat alternating between the two for the given number of sets.

Drop Set Perform the given exercise, then immediately reduce drop the weight and repeat for the given number of sets. These can be either every set go back to the original weight each set , or on the last set of an exercise. Pyramid Set Perform the exercise for the given amount of sets, each set increasing the weight and decreasing the number of reps, or vice versa. Acknowledgements I just want to say thank you to each and every one of you who has bought this guide.

Thank you for your support and thank you for believing in me. I wake up every day to the most incredible family with some even more incredible goals, and it is my privilege to help you reach them.

Open navigation menu. Close suggestions Search Search. User Settings. Skip carousel. Carousel Previous. Carousel Next. What is Scribd? Grace Fit Guide Weeks Uploaded by Tasneem Did you find this document useful? Is this content inappropriate? Report this Document. Flag for inappropriate content. Download now. Related titles. Carousel Previous Carousel Next. Jump to Page. Search inside document. Let's go! I am not liable for any injury or harm that may come from using this guide.

Don't expect for it to happen overnight. Be consistent and you'll get there. My top recommendations would be: 1. Glutamine 2. Creatine 3.

BCAAs 4. Protein, if you struggle to get it all from normal food. Useful websites Do your reading! Educating yourself is key - www. You can of course substitute this for a carpet or rug, but exercise mats are made for the job, so are definitely recommended. Optional: Barbell: I do not include use of a barbell at any point in the GFHG, however if you either have one or want to push yourself a little further, by all means use it for!!

Barbells make it easier to use heavier weights, so can help you to push yourself more — if you want to use one to up your game, go ahead! Kettlebell: You may prefer to use a kettlebell on some exercises — if you do, then use one. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used and decided to share.

By using this guide, you acknowledge that I am not a qualified personal trainer, and that all workouts are performed at your own risk. Resale or sharing of this guide is illegal, and unfair. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator. I do not recommend working out more than days a week, AKA I advise you rest at least days a week. This being said, please do not be disheartened if you cannot fit in even four workouts a week.

Exercise is exercise, you will get progress either way! As I stated in my recommendations, please feel free to use the guide as a guideline rather than a set of concrete rules — find what works for you and tailor the schedule and workouts to your taste and goals.

The suggested workout split is as follows: 1. Lower Body 2. Upper Body 3. Full Body 4. Abs and Cardio. Day Workout Monday Lower Body. Below are some suggestions to help you use the GFHG to achieve your goals. Goal Workouts Nutrition Lose Fat 1. Prioritise cardio-based Caloric Deficit workouts. Most rest days should be active rest days 3. Tone Up 1.

At least 1 cardio-based 1. Get Fit 1. Build Muscle 1. Try to make it to the gym when you can, espe- cially in regards to training legs — lifting heavy with a caloric surplus is the key to muscle gain 3.

These will ensure that you keep your metabolism going, and that you are cardiovascularly healthy. Anything from a minute walk to being generally active or on your feet works well!

On and off for the designated amount of time. Set markers and do sprints between them, giving yourself 15s rest in between each sprint. For an extra challenge, make them hill sprints! The essentials of weight loss, weight gain and weight maintenance come down to energy expenditure vs.

This is the approximate number of calories you use in a day — sleeping, walking, breathing, working out — every activity burns calories. I would advise using iifym. The answer you get will of course by approximate — it is based on height, weight and activity level, but does not take into account individual metabolic rate etc.

From this, you can work out approximately how many calories you should be eating. You do not need to count calories or macros in order to get progress, but it might be an idea to count them for the first weeks if you never have before to ensure you know around how much is optimal for you to eat. All goals: When starting out, it is important to monitor your nutrition to work out how much you should be eating.

If you feel cranky due to incessant hunger, your TDEE is probably higher than you previously expected, and if you feel constantly full or as if you are putting on weight, your TDEE is likely lower. Alter your calorie intake accordingly and start working towards your goals!

Remember that the slower your progress, the more sustainable it will be. I strongly advise against going anywhere as low as calories per day. As mentioned above, your deciphered TDEE from online may be inac- curate.

Monitor your intake for the first week or so to establish whether your TDEE is too high or low. If you have been maintaining your weight for a while, eat a similar amount to your norm whilst doing this guide. If you have been losing weight prior to starting the guide, slowly increase your calories by about 50 calories per week so that your body has time to adjust and can work on maintaining your progress.

You want to increase approx. Keep going, even on the bad days. Do not commit to a bulk if you are planning to bulk for less than 3 months. You will not get the muscle gain in that time for it to be worth the extra fat you will have gained unless fat gain is also a main goal of yours. You will have bad days and the process will be hard, but honestly in terms of progress, bulking was the best decision I ever made! Should you use them to go crazy?

How many is too many? That being said, of course having a 10, calorie cheat day every week will absolutely impinge on your progress. For example, I might give myself Friday night dinner or Sunday from lunch to bed time off.

This might work for you, or it might make you go a little too crazy both in the week when fantasising about your cheats. The best thing for you may however be a generally more lenient approach towards less healthy foods. No food should make you feel stressed or guilty. Following my stricter macro counting days, I now allow myself to indulge if and when I want.

Granted, there are ways to do this without ruining your progress, such as allowing yourself to have the cupcake, but then not succumbing to the chocolate bar offered to you later the same day. Make sure you take any progress photos, weights and measurements in the morning before breakfast. Try to keep your progress photos in similar lighting too! Make sure to share your progress with me on social media! I strongly recommend you do this challenge at least once every four weeks to track your fitness progress.

Start your stopwatch and perform each exercise for the given amount of reps, stopping the clock when you complete it. Good luck! Squat to Curtsey Burpees 10 Lunges Oblique Jacknives 15 Crunches Repeat x4. Anything from a 30 minute walk to being generally active or on your feet works well!

If you have to stop and rest, do, but make sure you get back into it as soon as possible be- fore the time is up! Open navigation menu. Close suggestions Search Search. User Settings. Skip carousel. Carousel Previous.