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Home , Biceps curl, Face pull (exercise), Front raise, Gym, Leg curl

8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-Weeks 5&6 --Intermediate - 1 - M- & Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Date / / / / 1. Hammer Curl, alternated - DBs Biceps 2. Triceps push down - Pulley Triceps Set 1 12 x lbs Set 1 15 x lbs Set 2 12 x lbs Set 2 15 x lbs Set 3 12 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet in stride position. Keep your back in a neutral position. Grab and hold Place your feet in stride position. Keep your back in a neutral position. Grab the pulley the dumbbell. Palm facing out. Keep one in xed position. Bend one . bar. Move your slightly forward. Keep your in xed position. Extend Alternate between arms. your elbow.

3. Triceps extension lying - Triceps 4. Standing - Ez-bar Biceps Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 12 x lbs Set 4 12 x lbs Set 5 Set 5 Note Note

Lay on your back on the at bench. Grab the bar. Extend your arms upwards. Bend Place your feet in stride position. Keep your back in a neutral position. Grab the e-z your . Extend your elbow. bar. Place the at shoulder width. Keep your shoulders in xed position. Bend your elbows.

5. Triceps legs extended - Box Triceps 6. narrow - Barbell Chest, Triceps Set 1 20 x lbs Set 1 12 x lbs Set 2 20 x lbs Set 2 12 x lbs Set 3 20 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your hands on the platform. Keep your legs straight. Bend your arms in a 110 Lay on your back on the at bench. Grab the barbell. Place your hands in narrow grip. degree angle. Extend your elbow. Keep your back in a neutral position. Lower the bar to your chest. Stretch your arms.

7. Preacher curl - DBs Biceps Set 1 15 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 4 Set 5 Note Coach note: each set is per arm.

Grab and hold the dumbbells. Sit on the platform. Place your upper arms on the platform. Bend your elbows.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 1/6 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-Weeks 5&6 -Gym-Intermediate - 2 - T-Back & Shoulders Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Shoulder press - DBs Shoulders 2. Lateral raise standing - DBs Shoulders Set 1 12 x lbs Set 1 15 x lbs Set 2 12 x lbs Set 2 15 x lbs Set 3 12 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at width. Keep your back in a neutral position. Grab and hold the Place your feet in stride position. Keep your back in a neutral position. Grab and hold dumbbells. Place your hands outside shoulder width. Palms facing forward. Extend the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at your arms upwards. shoulder height.

3. Reverse y seated - FB Upper Back, Back Shoulders 4. - Pulley machine Upper Back Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the exercise ball. Keep your back in a neutral position. Grab the handles. Keep Sit on the platform. Place your feet on the platform. Grab the handles. Hands at your arms slightly bent. Swing your arms up at an angle. shoulder height. Pull your arms back.

5. Lat pulldown wide grip front Lats 6. Straight arm pull down - Pulley Lats Set 1 15 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 10 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Coach note: increase weight with each set . Note

Sit on the platform. Keep your back in a neutral position. Place your hands apart on Grab the pulley bar. Place your feet in stride position. Keep your arms straight. Pull the bar. Pull your arms down. Lower the bar to your chest. your arm downward.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 2/6 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-Weeks 5&6 -Gym-Intermediate - 3 - W-Legs Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Step up high, alternated - Box Quads 2. Seated machine Quads, Glutes Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Coach note: 15 each leg, so 3 sets of 30.. Note

Step off the platform. Step off the platform. Move your arms along. Step off the Adjust the equipment to your measurements. Adjust the weight. Place your feet at platform. Alternate between your legs. hip width. Bend your knees. Extend both legs. Keep your knees slightly bent.

3. - Barbell Lower Back, Glutes, 4. Sumo - DB Quads, Glutes Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Bring your back. Move your torso forward. Grab and hold the dumbbell. Place your feet outside hip width. Lower yourself until Grab the barbell. Extend your knees and . the upper leg is parallel to the oor. Keep your head in a neutral position over your torso.

5. Seated Quads 6. Lying machine Hamstrings Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Coach note: super set these with the lying leg curl. Note Do a set of each back to back, then rest..

Adjust the equipment to your measurements. Adjust the weight. Sit on the platform. Adjust the equipment to your measurements. Adjust the weight. Lay down on your Extend both legs. stomach. Move your feet toward your buttocks.

7. , alternated - Barbell Quads, Glutes 8. Standing calf raise - DBs Calves Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Coach note: 15 per leg, so 3 sets of 30. Note

Place your feet in stride position. Grab the barbell. Place the bar behind your neck. Place your feet at hip width. Grab and hold the dumbbells. Stand on your toes. Keep your back in a neutral position. Move the rear knee towards the ground.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 3/6 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-Weeks 5&6 -Gym-Intermediate - 4 - Th or Fri -Shoulder Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Reverse y standing - Pulley low Upper Back, Back Shoulders 2. Lateral raise, right - Pulley Shoulders Set 1 20 x lbs Set 1 15 x lbs Set 2 20 x lbs Set 2 15 x lbs Set 3 20 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet in stride position. Keep your back in a neutral position. Grab the Stand to the side of the pulley. Place your feet at hip width. Place one on your handles. Keep your arms slightly bent. Swing your arms up at an angle. side. Lift one arm sideways.

3. Lateral raise, left - Pulley Shoulders 4. - Pulley Upper Back Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Stand to the side of the pulley. Place your feet at hip width. Place one hand on your Place your feet in stride position. Keep your back in a neutral position. Grab the side. Lift one arm sideways. handles. Hands at eye height. Pull your arms back.

5. Arnold press - DBs Front Shoulders 6. Bent-over row seated - DBs Upper Back Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Grab and hold the dumbbells. Hands at shoulder height. Palms Sit on the platform. Grab and hold the dumbbells. Move your torso slightly forward. facing back. Extend your arms upwards. Palms facing forward. Pull your arms back.

7. seated two sides - DBs Front Shoulders Set 1 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 4 Set 5 Note

Sit on the platform. Grab and hold the dumbbells. Lift one arm forward .

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 4/6 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-Weeks 5&6 -Gym-Intermediate - 5 - S-Chest & Back Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Push-up Chest 2. Reverse y lying - DBs Upper Back Set 1 20 x Set 1 12 x lbs Set 2 20 x Set 2 12 x lbs Set 3 20 x Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Assume the push up position. Place the hands at shoulder width. Keep your head in a Lay down on your stomach. Grab and hold the dumbbells. Lift your arms sideways. neutral position over your torso. Bend your arms. Move your elbows obliquely backwards.

3. Bench press inclined - DBs Upper Chest, Shoulders 4. Assisted standing pull up wide grip Lats Set 1 12 x lbs Set 1 15 x lbs Set 2 12 x lbs Set 2 15 x lbs Set 3 12 x lbs Set 3 15 x lbs Set 4 12 x lbs Set 4 Set 5 Set 5 Note Note

Lay with your back on the sloping bench (20-45 degrees). Grab and hold the Adjust the equipment to your measurements. Adjust the weight. Grab the handles. dumbbells. Place the hands at shoulder width. Palms facing forward. Lower your Pull yourself up. hands to chest height.

5. Crossover - Pulley Chest 6. Bent-over row standing - Barbell Upper Back Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 12 x lbs Set 5 Set 5 Note Note

Place your feet in stride position. Move your torso slightly forward. Grab the handles. Place your feet at hip width. Keep your knees slightly bent. Keep your back in a Keep your arms slightly bent. Swing your arms forward. neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms back.

7. Row wide - Pulley Upper Back 8. Lying - DB Abs - Straight Abs Set 1 15 x lbs Set 1 25 x lbs Set 2 15 x lbs Set 2 25 x lbs Set 3 15 x lbs Set 3 25 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the handles. Place your feet in stride position. Keep your back in a neutral Lay on your back on the at bench. Hold the dumbbell between your feet. Extend position. Pull your arms back. both legs. Keep your arms next to your body. Tighten the abdominal muscles. Lift your legs. Bend your hips about 90 degrees.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 5/6 8/6/2019 HER Power Lifestyle Online Fitness 9. Reverse - FB All Abs 10. Crunch seated - Pulley Abs - Straight Abs Set 1 15 x lbs Set 1 20 x lbs Set 2 15 x lbs Set 2 20 x lbs Set 3 15 x lbs Set 3 20 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Lay on your back on the oor. Place your lower legs on the ball. Squeeze your legs Sit on the platform. Grab the rope. Hands at shoulder height. Move your torso slightly together. Tighten the abdominal muscles. Pull in your knees. forward. Tighten all of the core muscles. Make your back convex (round).

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3038969 6/6