GET STRONG BOOYAH BODY WORKOUT PLAN

Transcription

1 GET STRONG BOOYAH BODY WORKOUT PLAN So you want to supercharge your strength? You ve come to the right place. This high volume workout uses all your muscle groups building a stronger you in just 6 weeks. Perform at 70 80% of your one rep max for maximum muscle growth. B BEGINNER 60 MINUTES 6 WEEKS DAY 1 WARM UP 5-10 minute dynamic warm up consisting of walking lunges, knee lifts, step ups, leg swings and shoulder rolls. You should build up a bit of a sweat and feel your muscles warming up. EXERCISES 1 SUPINE DUMBBELL CHEST PRESS sec Lie face up on a flat bench chest Page 1 of 25

2 with your feet planted firmly on the floor. Grasp a dumbbell in each hand and, with your palms facing away from your body, bring them to shoulder level so that they rest just above your armpits. Simultaneously press both dumbbells directly over your chest, moving them in towards each other on the ascent When you're done, the sides of the dumbbells should gently touch together Feel a contraction in your chest muscles at the top of the movement and then slowly reverse direction, returning to the starting position Repeat dumbbells (traditional) 2 MACHINE LEG PRESS sec Sit on the leg press Page 2 of 25

3 machine, placing your feet in the middle of the footpad. Adjust the seat so that your knees form a 90-degree angle. quadriceps Push against the footpad until your knees are almost fully extended Lower back to the starting position Repeat leg machine 3 DUMBBELL CHEST FLYES sec Lie with your back on a flat bench and plant your feet firmly on the floor. Grasp a dumbbell in each hand and bring them out to your sides, maintaining a slight bend to your elbows. Your palms should be facing in and towards the ceiling and your upper arms should be parallel with the level of the bench. chest Page 3 of 25

4 Slowly raise the dumbbells upwards in a semicircular arced motion Gently touch the weights together at the top of the move and, after feeling a contraction in your chest muscles, slowly return the dumbbells along the same path back to the starting position dumbbells (traditional) 4 STANDING BARBELL LUNGES sec Position the barbell across your upper back, with your feet no more than shoulder width apart. Lunge forwards with one leg, landing on your heel then forefoot. Lift your back heel. lower body Lower your body by flexing the knee and hip of your front leg Return to Page 4 of 25

5 Workout routine details - Ultimate muscle mold 2016/09/21, 9:30 AM the standing position Repeat barbell 5 MACHINE ABDOMINAL CRUNCHES sec Adjust your seat height so that the center of your hip joint is directly in line with the center of rotation of the lever. Begin in a seated position with your knees and hips flexed at 90 degrees. abdominals Push forwards with your chest against the padded bar, as if curling your shoulders and upper back so that your chin moves towards your chest as your upper body is curling towards your thighs Slowly control the weight as it returns to the starting position Stop just short of Page 5 of 25

6 the starting position, then repeat the movement as you exhale and crunch forwards abdominal machine 6 LOWER BACK EXTENSION sec Adjust the seat and back pad to your body's dimensions, then place your feet under the foot pads. Keep your legs straight and tightened while doing this exercise, but never with your knees locked. lower back Move backwards on the machine Pause, exhale and return to the starting position Repeat back machine Page 6 of 25

7 7 DUMBBELL CONCENTRATION CURLS sec Sit at the edge of a flat bench with your legs wide apart. Grasp a dumbbell in your right hand and brace your right triceps on the inside of your right knee. biceps Straighten your arm so that it hangs down near the floor Slowly curl the weight up and in along the line of your body, contracting your biceps at the top of the move Then, slowly reverse direction and return to the starting position Repeat the exercise on your left side dumbbells (traditional) 8 BENT OVER TRICEP Page 7 of 25

8 Workout routine details - Ultimate muscle mold 2016/09/21, 9:30 AM EXTENSION sec Stand with your feet shoulder width apart and bend slightly forwards. Place a dumbbell in each hand and bend your elbows, positioning them with your upper arms parallel to the floor. triceps Slowly straighten your arms, contracting your triceps until your forearms are parallel to the floor Bend your elbows and return to the starting position Repeat dumbbells (traditional) 9 MACHINE STANDING CALF RAISES sec Page 8 of 25

9 Workout routine details - Ultimate muscle mold 2016/09/21, 9:30 AM Place your shoulders under the pads provided and position your toes facing forwards. The balls of your feet should be secured on top of the calf block with your heels extending off it. Push the lever up by extending your hips and knees until your torso is standing upright. calves Raise your heels as you breathe out Make sure that your knee is kept stationary at all times There should be no bending at any time Return to the starting position Repeat leg machine 10 STANDING CHEST STRETCH SETS HOLD 1 30 sec Stand up straight with your feet shoulder width chest Page 9 of 25

10 apart. Clasp both of your hands together behind your back. Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch no equipment 11 STANDING SHOULDER STRETCH SETS HOLD 1 30 sec Stand with your feet shoulder width apart, bringing one of your arms across your body at chest level. shoulders Lock that arm in place and Page 10 of 25

11 stretch it by using your other arm no equipment 12 STANDING NECK LATERAL STRETCH SETS HOLD 1 30 sec Stand up straight with your feet shoulder width apart. With one arm relaxed at your side, grasp your head with the other hand. upper body Pull your head gently to the side, as if wanting to touch your lower ear on your shoulder Hold this stretch no equipment Page 11 of 25

12 13 STANDING QUAD STRETCH SETS HOLD 1 30 sec Stand on one leg, making sure that your abdominal muscles are activated and that you are balanced. quadriceps Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle no equipment (balance) 14 SUPINE HAMSTRING STRETCH SETS HOLD 1 30 sec Lying on your back, bend one leg and plant that foot on the floor. hamstrings Page 12 of 25

13 Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch no equipment Cardio Strength Balance COOL DOWN 5 minute cool down on the bike or treadmill. Your body temperature and breathing should return to normal. Include your stretching exercises after the cool down. Page 13 of 25

14 DAY 3 WARM UP 5-10 minute dynamic warm up consisting of walking lunges, knee lifts, step ups, leg swings and shoulder rolls. You should build up a bit of a sweat and feel your muscles warming up. EXERCISES 1 MACHINE SEATED CHEST PRESS sec Sit on the chest press machine, adjust the seat to position the middle of your chest at the height of the handles. Grasp the handles with an overhand grip, keeping your elbows aligned between your wrists and shoulders. Use the optional foot lever to release the weights. chest Press the lever until your arms are almost extended Return to the starting position Repeat Page 14 of 25

15 Workout routine details - Ultimate muscle mold 2016/09/21, 9:30 AM chest machine 2 ALTERNATE DUMBBELL FRONTAL RAISES sec Grasp two dumbbells and allow them to hang by your hips. shoulders With a slight bend to your elbows, slowly raise the dumbbells directly in front of your body until they reach shoulder level, one at a time Contract your upper arms at the top of the movement and then slowly return the dumbbells back to the starting position Repeat dumbbells (traditional) Page 15 of 25

16 3 STANDING BARBELL SQUATS sec Stand with your feet shoulder width apart and position the barbell across your upper back. lower body Squat down until your knees are in line with your toes Return to the starting position Repeat barbell 4 MACHINE ABDOMINAL CRUNCHES sec Adjust your seat height so that the center of your hip joint is directly in line with the center of rotation of the lever. Begin in a abdominals Page 16 of 25

17 2016/09/21, 9:30 AM seated position with your knees and hips flexed at 90 degrees. Push forwards with your chest against the padded bar, as if curling your shoulders and upper back so that your chin moves towards your chest as your upper body is curling towards your thighs Slowly control the weight as it returns to the starting position Stop just short of the starting position, then repeat the movement as you exhale and crunch forwards abdominal machine 5 LOWER BACK EXTENSION sec Adjust the seat and back pad to your body's dimensions, then place your feet under the foot pads. Keep your legs straight and tightened lower back Page 17 of 25

18 Workout routine details - Ultimate muscle mold 2016/09/21, 9:30 AM while doing this exercise, but never with your knees locked. Move backwards on the machine Pause, exhale and return to the starting position Repeat back machine 6 MACHINE ARM CURLS sec Sit in the arm curl machine, placing your upper arms on the pad so that your elbow joints are aligned with the lever fulcrum. Grasp the handles with an underhand grip. biceps Pull the levers by bending your arms, then return to the starting position, keeping your arms slightly flexed Repeat Page 18 of 25

19 arm machine 7 MACHINE ASSISTED DIPS sec Take hold of the dip bars and kneel on the pad. Keep your elbows slightly flexed and close to your body, then position your shoulders above your hands. triceps Move downwards by bending your elbows until your upper arms are parallel to the floor Let your elbows point outwards Return to the starting position Repeat arm machine 8 MACHINE STANDING CALF Page 19 of 25

20 RAISES sec Place your shoulders under the pads provided and position your toes facing forwards. The balls of your feet should be secured on top of the calf block with your heels extending off it. Push the lever up by extending your hips and knees until your torso is standing upright. calves Raise your heels as you breathe out Make sure that your knee is kept stationary at all times There should be no bending at any time Return to the starting position Repeat leg machine 9 STANDING CHEST STRETCH Page 20 of 25

21 SETS HOLD 1 30 sec Stand up straight with your feet shoulder width apart. Clasp both of your hands together behind your back. chest Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch no equipment 10 STANDING SHOULDER STRETCH SETS HOLD 1 30 sec Stand with your feet shoulder width apart, bringing one of your arms shoulders Page 21 of 25

22 2016/09/21, 9:30 AM across your body at chest level. Lock that arm in place and stretch it by using your other arm no equipment 11 STANDING NECK LATERAL STRETCH SETS HOLD 1 30 sec Stand up straight with your feet shoulder width apart. With one arm relaxed at your side, grasp your head with the other hand. upper body Pull your head gently to the side, as if wanting to touch your lower ear on your shoulder Hold this stretch Page 22 of 25

23 no equipment 12 STANDING QUAD STRETCH SETS HOLD 1 30 sec Stand on one leg, making sure that your abdominal muscles are activated and that you are balanced. quadriceps Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle no equipment (balance) 13 SUPINE HAMSTRING STRETCH SETS HOLD 1 30 sec Page 23 of 25

24 Lying on your back, bend one leg and plant that foot on the floor. hamstrings Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch no equipment 14 CALF STRETCH SETS HOLD 1 30 sec Standing a little away from a solid support structure (a wall), lean on the support with your forearms. Bend one leg and place the other leg straight behind you. calves Transfer your weight and hips gently over the front Page 24 of 25

25 bent leg and keep the heel of your back foot on the ground with your toes facing the front no equipment Cardio Strength Balance COOL DOWN 5-10 minute cool down on the bike or treadmill. Your body temperature and breathing should return to normal. Include your stretching exercises after the cool down. JOIN VIRGIN ACTIVE TODAY AND GET THE REST OF THE MONTH FREE we ll even throw in a one-on-one with a fitness instructor to get your started and that s not all. You ll also get access to myvirginactive where you can download free meal plans, book classes, track your training and more! Although all the information on this PDF has been compiled by our registered biokineticists and dietitians, we recommend that you always consult a physician before starting a fitness programme or changing your diet. Information on this website is intended to supplement and not by any means replace the role or advice of your medical practitioner. Not all content, exercises or activities are suitable for everyone - the website is intended for use by people over the age of 18 and who are not pregnant, nor breastfeeding and do not have a serious medical condition. Page 25 of 25