TRAINING PLAN

ANA
fitnessbexcoaching@gmail.com
 Training Schedule
14 WO Monday Tuesday Wednesday Thursday Friday Saturday Sunday
SHOULDERS & GLUTES &
PUSH PULL REST LEGS REST
AM ARMS HAMSTRINGS 2
+ CARDIO + CARDIO 12K STEPS + CARDIO 12K STEPS
+ CARDIO + CARDIO
PM AIM TO GET 10,000 STEPS PER DAY. CARDIO = 20mins Stairmaster (Level 6-8)
 Workouts Focus on executing good form. Control each
rep and add resistance with bands or weights.

PUSH
Exercise Sets Reps Notes Video Link
One warm up set. Control the weight with each working set and keep within the rep https://vimeo.com/5343
DB Lateral Raise 3 10-15
range. 92284
Warm up with two lighter sets. Aim to hit your max weight for two top sets – final set https://vimeo.com/5343
DB Shoulder Press 2 6-10 + DS
drop set to failure. 92466
Plate Loaded Face In Two warm up sets. Aim to hit your max weight for two hard working sets and when https://vimeo.com/5343
2 10-15 + RP
Shoulder Press you reach failure pause in the hole before releasing. 92927
Plate Loaded Incline https://vimeo.com/5343
2 8-12 Two warm up sets. Work within the range for two working sets.
Press 88643
10-15 + One warm up set. Control the reps and weight for two sets and on the final set https://vimeo.com/5343
DB Rear Delt Flys 2
band perform banded flys with a heavy resistance band for 20-25 reps. 92425
Supported Tricep https://vimeo.com/5343
2 6-10 Work within the range for two working sets. Aim to do these unassisted.
Dips/Body Weight Dips 84814
Rope Cable Tricep One warm up set. Control the weight with each working set and keep within the rep https://vimeo.com/5343
3 12-15 + RP
Pushdowns range. Rest pause x 2 for final set when you hit failure. 83830
 Workouts Focus on executing good form. Control each
rep and add resistance with bands or weights.

PULL
Exercise Sets Reps Notes Video Link
2 x 8-10 First two sets – drive up and squeeze with hold at the top for 2 seconds. https://vimeo.com/5343
Glute Hyperextensions 4
2 x 12-15 Second two sets – keep within the top range of movement – pumping reps. 89616
Warm up with two lighter sets. Work within the range for one hard working set at
8-12 https://vimeo.com/5343
Seated Hamstring Curl 2 your max weight. Set 2 = cluster set - drop the weight by 20-30% of your max and
4x4 90548
complete 4 reps followed by 10 second pause – repeat until 4 x 4 completed

Warm up with two lighter sets. Aim to hit your max weight for two working sets https://vimeo.com/5343
Lying Hamstring Curl 2 6-10 + TD
followed by a triple drop set. 90102
5-9 Warm up with two lighter sets. Aim to hit your max weight on your top set and https://vimeo.com/5343
Rack Pulls 2
10-12 reduced the weight by 20-30% for back off set. 86959
Chest Supported Close Two warm up sets. Work within the range for two working sets – when you reach https://vimeo.com/5343
2 12-15 + RP
Grip Row (Single) failure on final set rest pause (10-15secs) and then perform reps to failure. 86076
6-10 Warm up with two lighter sets. Aim to hit your max weight on your top set and https://vimeo.com/5343
Wide Lat Pulldown 2
12-15 reduced the weight by 20-30% for back off set. 87508
One warm up set. Work within the range for two working sets – final set drop set to https://vimeo.com/5343
Single Arm Preacher Curl 2 8-12 + DS
failure. 83919
https://vimeo.com/5343
Cable Hammer Curls 3 10-15 + DS Work within the range for three working sets. Final set – drop set to fail.
82970
 Workouts Focus on executing good form. Control each
rep and add resistance with bands or weights.

LEGS
Exercise Sets Reps Notes Video Link
12-15 One or two warm up sets. Two hard working sets with big squeeze on contraction. https://vimeo.com/5343
Seated Adduction 2
+ RP x 2 Final set rest pause to fail x 2. 90477
6-10 One warm up set. One big top set. Second set – back off to 60-70% - perform 4 reps https://vimeo.com/5343
Leg Extensions 2
4x4 (pause for 10 secs) – 4 reps (pause for 10 secs) repeat until all 4 x4 completed. 89925
6-10 Warm up with two lighter sets. Aim to hit your max weight on your top set and https://vimeo.com/5343
Leg Press 2
12-15 reduced the weight by 20-30% for back off set. 90014
Heel Elevated Squats One warm up set. One working set – complete 20 reps total in the top part of the https://vimeo.com/5343
1 20
(Smith Machine) movement with a big squeeze. Rest pause as many times as needed. 89692
https://vimeo.com/5343
Glute Drive Machine 2 12-15 One warm up set. Two hard working sets with pause and squeeze at the top.
89581
https://vimeo.com/5343
DB RDLs 2 8-12 One warm up set. Work within the range for two hard working controlled sets.
89277
Split Squats https://vimeo.com/5343
2 10-15 Work within the range for two working sets – hold in the squat for 2 seconds.
(Smith Machine) 90656
https://vimeo.com/5343
Leg Press Calf Raise 1 7x7 One warm up set. Perform 7 reps – rest 10 secs – repeat until all 7 sets completed.
89973
 Workouts Focus on executing good form and gradually
increasing weights through each working set.

SHOULDERS & ARMS

Exercise Sets
Seated DB Lateral Raise
Pin Loaded Shoulder Press
Lateral Raise Triset
Reps Notes Video Link
One warm up set. Control the weight with each working set and keep https://vimeo.com/5
3 10-15
within the rep range. 34393139
Warm up with two lighter sets. Aim to hit your max weight for two top sets https://vimeo.com/5
2 6-10 + DS
– final set drop set to failure. 34392894
Start by lying on a bench at 45 degrees. Perform 10 raises. Sit up for 10 https://vimeo.com/5
2 10 + 10 + 10
raises. Stand up for 10 raises. 34392683

Reverse Pec Deck One warm up set. Perform 7 reps – rest 10 secs – repeat until all 7 sets https://vimeo.com/5
1 7x7
(Rear Delts) completed. 34393007

One warm up set. Perform three hard working sets – final set drop set to https://vimeo.com/5
Cable Upright Rows 3 10-15 + DS
failure. 34392109

Straight Bar Curls
Straight Bar Cable Pushdowns
One warm up set. Two hard working sets with big squeeze on contraction. https://vimeo.com/5
2 8-12 + RP x 2
Final set rest pause to fail x 2. 34384771
https://vimeo.com/5
3 12-15 Gradually increase the weight with each working set.
34384713
 Workouts Focus on executing good form and gradually
increasing weights through each working set.

GLUTES & HAMSTRINGS

Exercise Sets Reps Notes Video Link
12-15 + One warm up set. One working set 12-15. Second working set 12-15 + rest https://vimeo.com/5
Seated Abduction 2
RP x 2 pause (15 secs) x 2 to failure. 34390445
Sumo Deadlifts 4-6 Warm up with two lighter sets. Aim to hit your max weight on your top set https://vimeo.com/5
2
(Smith Machine) 8-12 and reduced the weight by 20-30% for back off set. 34390894
Reverse V Squat 8-12 https://vimeo.com/5
2 Warm up with one set. Work within the range for two working sets.
Single RDLs Each leg 34390172

Glute Drive One warm up set. One working set – complete 30 reps total in the top part https://vimeo.com/5
1 30
(Smith Machine) of the movement with a big squeeze. Rest pause as many times as needed. 34389543

One warm up set to gauge the weight. Work within the range for two hard https://vimeo.com/5
Single Leg Press 2 8-10 + RP
working sets. When failure is reached – rest 10-15secs and get extra reps. 34390585

8-12 https://vimeo.com/5
Kneeling Hamstring Curl 2 Warm up with one set. Work within the range for two working sets.
each leg 34389723
DB Sumo Squats https://vimeo.com/5
2 15-20 Add a wedge or plate to heels. Work within the range for two working sets.
(Heel Elevated) 34389326
Gradually increase the weight with each working set. Keep tension in the https://vimeo.com/5
Glute Kickback Machine 3 12-15
glutes at top range of the movement. 34389645
 Workouts Focus on executing good form. Control each
rep and add resistance with bands or weights.

ARMS & ABS

Exercise Sets Reps Notes Video Link
https://vimeo.com/5343
Double Preacher Curl 2 10-15 One warm up. Work within the range for two working sets.
83080
Lying Close Grip Tricep https://vimeo.com/5343
3 8-15 Gradually increase the weight with each working set.
Extensions 83794
12-15 Stand and hold two DBs in a hammer grip. Drive up and squeeze hard. Final set – rest https://vimeo.com/3679
DB Hammer Curls 2
+ RP x 2 pause x 2 to fail. 97950
Overhead Cable Tricep 12-15 One warm up set. Gradually increase the weight with each working set. Final set – https://vimeo.com/5343
3
Extensions + RP x 2 rest pause x 2 to fail. 83005
Using rope extension or two handles from the top of the cable machine. Kneeling on
https://vimeo.com/3677
Cable Ab Crunches 4 15 the ground. Keep hands close to head and drive down. Aim to increase the weight
15698/ad9d264b96
each set.

Hanging from a bar or using a hanging leg raise machine. Keep back straight and raise https://vimeo.com/3677
Leg Raises 4 10
legs up and control down on each rep. 15976/a4368bef18
Sitting on the floor with knees raises and feet planted. Hold a plate or weighted ball https://vimeo.com/3677
Russian Twists 4 20
whilst twisting from the hips. (10 reps on each side = 20 total) 15799/4b37a18d02