Grace Fit Weeks 9-16

THE GRACE FIT GUIDE WEEKS 9-16

#GFG #GRACEFITGUIDE

Contents Welcome Page............................... Page............................................................ ......................................................... .................................. ...... 2 My Recommendations............................. Recommendations......................................................... .............................................. .................. 3 Disclaimers, My Workout Split & How to Use This Guide...................................................................... Guide...................................................................... 4 Using the Guide Gu ide for your Goals............................. Goals....................................................... .......................... 5 Legs Workout 3........................ 3.................................................... ......................................................... .......................................... ............. 7 Arms and Chest Workout Workou t 3................................................................. 3................................................................. 8 Booty Workout 3........................... 3....................................................... ......................................................... ................................... ...... 9 Back and Shoulders Workout 3........................... 3....................................................... ............................ 10 Legs Workout 4....................... 4.................................................... .......................................................... ........................................ ........... 11 Arms and Chest Workout Workou t 4................................................................ 4................................................................ 12 Booty Workout 4.......................... 4....................................................... ......................................................... .................................. ...... 13 Back and Shoulders Workout 4.......................... 4...................................................... ............................ 14 Abs and Cardio Workouts................................................................... Workouts................................................................... 15 Workout Finishers........................ Finishers.................................................... ......................................................... ................................... ...... 17 Weights Log Sheets................................ Sheets............................................................. .................................................. ..................... 18 Glossary........................................................... Glossary.............................. ......................................................... .................................................... ........................ 23 Grace Fit Exercise Dictionary........................................................... Dictionary........................................................... 24

1

Welcome to your brand new GFG, weeks 9-16! Well done for deciding to continue your journey to a stronger, tter and more condent

you. If you’re willing to put in the work, then I KNOW you’ll go far. Before you dive in, make sure you read the recommendations pages. I know it’s easy to skip a load of writing, but by reading them you can make sure you’re doing exactly the right thing, helping you to reach your goals faster. Oh, and make sure you check the glossary at the back for anything you don’t understand! Thank you for being a part of the GFG family – a community of kind, determined and likeminded people who want to lift each other up and support each other on this journey. Let's go!

2

Recommendations before you dive in: TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! Base your cardio sessions on what you WANT to do. Your body and mind will thank you for it. I want to see your progress! Email me at grace[email protected] or tag me in your Instagram photos. Use the hashtag #GFG or #gracetguide to stay

in contact with other girls doing the guide. Comment on each other’s photos and encourage each other’s progress! If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead! ‘A’ and ‘B’ denote supersets (see glossary) Stretch before and after every session. I also recommend a 10-minute incline walk prior to each session to warm up. Buy a £10 resistance band from amazon or anywhere else that sells them cheap – your booty will thank you for it! Increase your weights EVERY session that you can - how do you expect your body to change if you’re doing the same thing? You should be struggling signicantly

on the last few reps. If you feel that your compound lifts are compromised when you perform them later on in a workout, feel free to switch the order around. This is a GUIDE, not a set of strict instructions. Find out what works for you and stick to it. Try not to take more than 45 seconds rest between each set, and 1 minute between each exercise. If the gym is busy, substitute exercises for machines that are available. Don’t let this ruin your workout, I bet you still smashed it! Feel free to shufe the sessions around dependent on your goals. However,

remember that even if you don’t want to grow your upper body - for example - 1 or 2 sessions a week will do a lot of good for your metabolism among other things! Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym! Remember that looks, the gym and tness aren’t everything. You are so much

more than what you look like, what you weigh and/or how big your muscles are. If you take one thing away from this guide, I really hope this is it.

3

Disclaimers 1.

I am not a qualied personal trainer. This guide is a collection of workouts that

I have written and have used to achieve the progress which I have achieved. By using this guide, you are acknowledging that I am not a qualied personal

trainer, and that all workouts are performed at your own risk.

2.

I am not liable for any injury or harm that may come from using this guide.

3.

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.

4.

This guide has been checked and approved by a Certied Personal Trainer.

My Workout Split My regular workout split is as follows: 1.

Legs

2.

Arms and Chest

3.

Booty

4.

Back and Shoulders

5.

Abs and Cardio

I usually take two rest days if and when I please, and strongly advise that you do the same. Rest is just as important for progress as training!

How to Use This Guide - This ‘guide’ should be used as a small collection of workouts and advice from me, Grace. - You may use this guide in any way you please! Some ideas: Use the guide for two months, following my 7-day workout and rest split. Use the ‘3’ workouts for the rst month and ‘4’ workouts for the second

month. You can then even repeat for as many months as desired! Performing the same workouts for a month may seem weird at rst, but it helps your

body to become familiar with the exercises and subsequently you should be able to increase your weights a signicant amount throughout the month! Use the guide indenitely, following my 7-day workout and rest split

alternating workouts weeks ‘3’ and ‘4’ Use the guide as a collection of workouts to which you refer from time to time when you want to mix something up from your regular routine.

4

Use the Guide For Your Goals I fully appreciate that people are using this guide for all different types of goals. Whether your goal is fat loss, muscle gain, strength gains, falling in love with the gym again, this guide can help you reach your goals. I’ve used this training style for both cutting and bulking phases – here are some tips to use the guide to make the most of your goals:

WEIGHT LOSS/FAT LOSS:

Add 10-20 minutes of LISS (see cardio page) onto the end of each session Make sure you're in a caloric decit (don't decrease this all at once. Decrease from

50-100 calories a week. You may want fast progress but if you want the progress to stay you need to be patient!) PLEASE do not pay too much attention to weight. As you are weight training, you will very likely be developing muscle which is denser than fat. You will therefore often not lose "weight" but instead change your body composition to look how you want. Don't go overboard! Over exercising can lead to cortisol (stress hormone) overproduction which can actually reverse your progress and make you gain weight. Again, trust the process and be patient.

MUSCLE GROWTH/BULKING: One cardio session per week Make sure you're in a caloric surplus Don't increase all at once - your body can't gain muscle THAT fast. You want to increase approx. 75-100 calories a week, aiming to gain approximately 0.5-1 pound per week as this is the rate at which it'll mostly be muscle, so when/if you cut you won't have to lose too much unnecessary fat - when I bulked I used the scale to monitor my increase just as a number, not using it to get disheartened! Bulking/committing to growing muscle is HARD! Keep going, even on the bad days. It's where da booty comes from! 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 is the best decision I ever made!

5

NEW TO LIFTING: PARTY ON THE GYM FLOOR YOU CAN GAIN MUSCLE AND LOSE FAT AT THE SAME TIME – these are called “newbie gains”, read up on them (a quick google search is enough!) Make the most of these months! This being said, I wouldn’t advise going much below maintenance calories if you want to make some signicant gains

BOOTY GAINS: Make sure you are in a caloric surplus if you have been lifting for a while and at or above maintenance if you’ve just started lifting. If you do a desk job or generally live a sedentary lifestyle aside from the gym, activate your glutes using a resistance band and activation exercises every day so you start using them more for general activities – how about doing these while you check social media rst thing in the morning?

Don't expect for it to happen overnight. Be consistent and you'll get there.

SUPPLEMENTS: Supplements are supplements - they are not a necessity. However, they can denitely enhance progress.

My top recommendations would be: 1. Glutamine 2. Creatine 3. BCAAs 4. Protein, if you struggle to get it all from normal food.

Questions? - Leave a comment on my social media pages - Search on the Grace Fit Guide Facebook Page! There are thousands of girls in this community – chances are someone has asked your question before and there’ll be a number of answers. If not, Post on the Grace Fit Guide Facebook page! Useful websites (Do your reading! Educating yourself is key) - www.iifym.com - www.bodybuilding.com - www.muscleandtness.com

6

Weeks 9-12

3

LEGS NUMBER

EXERCISE

SETS x REPS

NOTES

1a

Bodyweight Stationary Lunges

3x10 per leg

Make sure your knees don’t go over your toes!

1b

RB Glute Bridges

3x10

RB above knees

1c

RB Crab Walks

3x12

RB above knees

2

Barbell Squats

15 reps, 12 reps, 10 reps, 8 reps

Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you.

3a

DB Stiff-Leg Deadlifts

3x12

Squeeze your hamstrings and glutes!

3b

Bosu Ball Glute Bridges

3x15 per leg

Push through your heels and squeeze your glutes at the top!

4

Leg Curl

3x12

Push down, then come up slowly to the count of four (eccentric phase). Drop set every set another 15 reps

5a

Leg Press

3x10

Feet wide and high. Drop set every set another 15 reps

5b

Single-Leg Leg Press

3x12 per leg

Push through your heels!

Don't forget to do your nishers!

7

Weeks 9-12

3

ARMS & CHEST NUMBER

EXERCISE

SETS x REPS

NOTES

1

Bench Press


Increase weight as decreasing reps.

2

Tricep Dips against bench

3x15

Try with your legs straight, but if that’s too hard then bend your legs.

3a

DB Flyes

3x12

Engage your chest!

3b

DB Bicep Curls

3x12

Both arms together. Drop set every set another 8 reps

4

Close Grip Bench Press

3x10

Keep elbows tucked in to feel the tricep burn!

5a

Face Pulls with Rope

3x12

Take it slow! Drop set every set another 15 reps

5b

Cable Overhead Tricep Extensions with Rope

3x12

Hold and squeeze at the bottom!


8

Weeks 9-12

3

BOOTY NUMBER

EXERCISE

SETS x REPS

NOTES

1a

RB Glute Bridges

3x15

RB above knees

1b

RB Crab Walks

3x15

RB above knees

1c

RB Bodyweight Squats

3x15

RB above knees

2

Hip Thrusts


Increase weight as you decrease reps. USE BARBELL PADDING!

3a

DB Bulgarian Split Squats

3x12 per leg

Go as heavy as possible!

3b

Elevated SingleLeg Glute Bridges

3x12 per leg

Push through your heels and squeeze your glutes at the top!

4

Single-Leg Leg Press

3x12 per leg

Push through your heels! Drop set every set another 15 reps per leg

5a

Goblet Squats

3x10

Go heavy, and push through your heels!

5b

Cable Glute PullThroughs using rope attachment

3x12

Squeeze your glutes! Drop set last set another 15 reps


9

Weeks 9-12

3

BACK & SHOULDERS NUMBER

EXERCISE

SETS x REPS

NOTES

1

Barbell Bent Over Rows

4x10

Pull in to your belly button

2

Military Press

4x10

Use your strength, not momentum.

3a

Lateral Raises

3x12

Make sure your torso remains still while you move your arms. Drop set each set another 15 reps

3b

DB Front Raises

3x10

Make sure your torso remains still while you move your arms Use a seated row machine

4

Seated Cable Rows

3x12

5a

Bent Over DB Flyes

3x12

Squeeze at the top!

5b

DB Rear Delt Flyes over incline bench

3x10

Engage your delts!

or sit on the oor and use

a normal cable machine. Drop set each set another 12 reps


10

Weeks 13-16

4

LEGS NUMBER

EXERCISE

SETS x REPS

NOTES

1a

RB Bodyweight Squats

3x10

RB above knees

1b

RB Fire Hydrants

3x12

RB above knees

1c

RB Glute Bridges

3x12

RB above knees

2

Deadlifts


Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you.

3a

DB Walking Lunges

3x12 per leg

Go heavy!

3b


3x12 per leg

Go as heavy as possible!

4

Leg Curl

3x12

Push down, then come up slowly to the count of four (eccentric phase). Drop set every set another 15 reps

5a

Goblet Squats

3x10

Go heavy, and push through your heels!

5b

Single-Leg Deadlifts

3x8 per leg

Don’t worry if these are hard at rst – practice makes perfect!


11

Weeks 13-16

4

ARMS & CHEST NUMBER

EXERCISE

SETS x REPS

NOTES

1

DB Chest Press on Incline Bench

3x12

Go heavy! Drop set every set another 15 reps

2

Smith Machine Close Grip Bench Press


Keep elbows tucked in to feel the tricep burn!

3a

DB Bicep Curls

3x12

Both arms together

3b

DB Hammer Curls

3x10

Both arms together

4x15

Try with your legs straight, but if that’s too hard then bend your legs.

4

Tricep Dips

5a

Cable Flyes

3x12

Removing the clip on the cable will make it more comfortable. Drop set each set another 15 reps

5b

Tricep Pushdowns

3x10

Engage your core!


12

Weeks 13-16

4

BOOTY NUMBER

EXERCISE

SETS x REPS

NOTES

1a

RB Glute Bridges

3x12

RB above knees

1b

Kettlebell Swings

3x15

Squeeze glutes!

1c

RB Fire hydrants

3x15

RB above knees

2

Sumo Deadlifts


Increase weight as you decrease reps. Make sure your form is right! If you’re unsure, ask a PT to help you

3a

DB Stiff-Leg Deadlifts

3x12

Squeeze your hamstrings and glutes!

3b


3x15 per leg

Go as heavy as possible! Drop set every set another 10 bodyweight reps per leg

4

DB Walking Lunges

3x15 per leg

Go heavy! Drop set every set another 10 bodyweight reps per leg

5a

Cable Squats

3x15

Go heavy and push through your heels.

5b

Cable Kickbacks

3x15 per leg

Push through the heel!


13

Weeks 13-16

4

BACK & SHOULDERS NUMBER

EXERCISE

SETS x REPS

NOTES

1

DB Seated Shoulder Press

2x12

Go heavy! Drop set each set another 15 reps

2

Lat Pulldowns


Slowly on the way up!

3a

Military Press

3x10

Use your strength, not momentum.

3b

DB Lateral Raises

3x12

Make sure your torso remains still while you move your arms. Drop set every set 15 reps

4

Barbell Bent Over Rows

4x10

Pull in to your belly button

5a

DB Front Raises

3x12

Make sure your torso remains still while you move your arms. Drop set last set another 15 reps

5b

Bent Over DB Flyes

3x12

Squeeze at the top!


14

ABS For abs and cardio days, choose either ab day 1, 2 or 3, followed by your cardio of choice. 1. Ab Rollouts 3x10

1.

2. Supermans 3x10 3. Weighted Mountain Climbers 3x20 per leg

2.

1. Hanging Leg Raises 3x10 (if you struggle with these, try knee raises) 2. Incline Leg Raises 3x10 3. Weighted Crunches using cable machine 3x12

Perform each exercise for 30 seconds x3 1. Side Plank 2. Side Plank Dips

3.

3. Side Plank Unders 4. Plank 5. Plank Dips 6. V-Sit Hold 7. V-Sit In and Outs

15

CARDIO When do I do cardio? Bulking: - Once a week Cutting: - Add 10 minutes of LISS onto every workout - One Cardio and Abs day per week Not bulking or cutting? I advise that everyone has one cardio day a week, regardless of their goals. This is for general tness and health benets, and also acts as a great stress relief! 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!

OPTION

DURATION MACHINE

SPEED

INCLINE

NOTES

This will be hard at LISS

20 mins

Treadmill

4.5-6.5kph dependent on cardiovascular

rst – these numbers

8%

tness

are what you’re aiming for. Don’t worry if you can’t do this straight away

HIIT

10 mins

Treadmill

As fast as possible!

N/A

On for 15 seconds, off for 45 seconds for 10 minutes. Try with the treadmill off using your force to move the belt to make it harder!

STAIRMASTER

20 mins

Stairmaster

Level 5-7

N/A

N/A

16

FINISHERS Perform after every corresponding workout e.g. Choose an upper body nisher after back and shoulders and a lower body nisher after booty.

UPPER BODY 10 Battle-rope Slams

1.

20 Jump Squats 15 Burpees

Repeat x5

15 seconds rest between sets

20 Jump Lunges

2.

20 Jump Squats 10 Press Ups

Repeat x5


LOWER BODY 15 Jump Squats

1.

20 Squat Pulses Repeat x8


20 Jump Lunges

2.

20 X-Jumps Repeat x8

3.


2 x 50 per leg Bodyweight Split Squats

17

WEIGHTS LOG SHEETS Increase your weights EVERY session that you can - how do you expect your body to change if you’re doing the same thing? You should be struggling signicantly on the

last few reps.

LEGS

WEEK 9

WEEK 10

1a 1b 1c 2 3a 3b 4 5a 5b

18

WEEK 11

WEEK 12

ARMS & CHEST

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 9

WEEK 10

WEEK 11

WEEK 12

1 2 3a 3b 4 5a 5b

BOOTY

1a 1b 1c 2 3a 3b 4 5a 5b

19

BACK & SHOULDERS

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 14

WEEK 15

WEEK 16

1 2 3a 3b 4 5a 5b

LEGS

WEEK 13

1a 1b 1c 2 3a 3b 4 5a 5b

20

ARMS & CHEST

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 13

WEEK 14

WEEK 15

WEEK 16

1 2 3a 3b 4 5a 5b

BOOTY

1a 1b 1c 2 3a 3b 4 5a 5b

21

BACK & SHOULDERS

WEEK 13

WEEK 14

1 2 3a 3b 4 5a 5b

22

WEEK 15

WEEK 16

GLOSSARY: RB

Resistance Band

DB

Dumbbell

BB

Barbell

KB

Kettlebell

Superset

Letters (aka. a, b and c) denote supersets. Perform two exercises in a row without stopping. Aka. 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.

Pay attention to your form and don’t be afraid to ask for help from a trainer

at your gym!

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.

23

Grace Fit Weeks 9-16

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