This PDF/printout was generated using LivFit. Get access at www.fitnessbuilder.com.

printed 05/12/14 09:56PM

My LivFit Workout
2014 PumpOne, LLC Notice: This PDF was created and prepared by steve@betilhealthworks.com and sent by them to you. While the copyright to some or all of the
works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not
permitted to make copies, reproduce or electronically post this PDF.
Gym Week #1
Step Up
L
e
g
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Stand upright with one foot
on a bench and your arms at
your sides.
2 - Step up onto the bench by
pushing down on your front
foot.
Step down onto the back
foot and then repeat.
Complete all reps on one
side before switching to the
other side.
Incline Push Up
C
h
e
s
t
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Support your body on your
toes and hands with your
elbows bent and your hands
up on a step or bar.
2 - Push up to a straight arm
position.
Lower your chest back down
to the step and repeat.
Sit Up
A
b
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Lie on your back with your
knees bent and feet flat
placing your hands to the
sides of your head.
2 - Lift your upper body
completely off the floor,
bringing your chest to your
knees.
Keep your feet flat and
knees bent and do not pull
your head up with your hands
or throw yourself up off the
floor.
Lower your upper body back
to the floor and repeat.
Squat
L
e
g
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Stand upright with your
feet flat, shoulder-width apart
and your arms down your
sides.
2 - Lower your body toward
the floor, pushing your hips
back and down and bending
your knees.
3 - Push through your heels to
return to the top position.
Keep your back flat and your
head up throughout the
movement.
Curl
B
i
c
e
p
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Stand upright holding
dumbbells with your arms
straight and your palms facing
out
2 - Raise the dumbbells up to
shoulder height, bending at
the elbows.
Do not turn at the wrists,
finish with your palms facing
back.
Equipment Sub: Barbell
Overhead Press
S
h
o
u
l
d
e
r
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Stand upright holding
dumbbells at shoulder height
with your elbows bent and
your palms facing forward.
2 - Press the dumbbells
overhead, extending your
arms fully.
Keep your back flat
throughout the movement.
Equipment Sub: Barbell
Front Bridge
L
o
w
e
r

B
a
c
k
Sets Reps Weight Notes
1
12
2
3
4
5
6
Lie face down on the floor
with your legs straight and
arms tucked in by your sides.
1 - Raise your body off the
floor, resting on your toes and
forearms.
Try to maintain your body in
a straight line and keep your
back neutral/flat.
Hold briefly, then lower
yourself back to the floor and
repeat.
Four Part Crunch
A
b
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Lie on your back with your
knees bent and your feet flat,
hands at the sides of your
head.
2 - Raise your feet off the
floor, bringing your knees in
towards your chest.
3 - Lift your head and
shoulders off the floor,
bringing your elbows towards
your knees.
4 - Lower your head and
shoulders back to the floor.
5 - Lower your feet back to the
floor.
Repeat the whole sequence.
Pushdown
T
r
i
c
e
p
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Grip the bar in both hands
at chest level with your elbows
bent.
2 - Push the bar down, fully
extending your arms and
keeping your shoulders
steady.
Your hands should finish at
the top of your thighs in the
downward position.
Page 1 of 2
This PDF/printout was generated using LivFit. Get access at www.fitnessbuilder.com.
printed 05/12/14 09:56PM
My LivFit Workout
2014 PumpOne, LLC Notice: This PDF was created and prepared by steve@betilhealthworks.com and sent by them to you. While the copyright to some or all of the
works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not
permitted to make copies, reproduce or electronically post this PDF.
Gym Week #1
Modified Row
B
a
c
k
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Lie back holding the
handles with your arms
straight, your upper body off
the floor with feet flat and
knees bent.
2 - Pull your chest up to your
hands, twisting at the wrists
and keeping your feet flat and
knees bent.
Deadlift
L
e
g
s
Sets Reps Weight Notes
1
12
2
3
4
5
6
1 - Start in a squat position
with the barbell on the floor,
your feet hip-width apart, your
head up and your hips low.
2 - Stand up, lifting the barbell,
keeping your arms straight
and your back flat.
3 - Lower the barbell back to
the floor, pushing your hips
back and down and bending
your knees.
Page 2 of 2