My online fitness journal, sharing my thoughts and experience

the fitness journal

50 Club Friday - Plus Free Ab eBook

Thank you for checking out my new series 50 club Friday, you are going to love this beast of a workout!

Every week I will doing a new session wIth one of my team or other fitness professionals. These sessions can be done any time over the week they don't have to be done exclusively on the Friday.

There are some rules you need to aware of when it comes to 50 club Friday.

1. Don't talk about 50 club
2. Don't talk about 50 club
3. Ignore rules one and two and Instagram the heck out of it

This is a workout format I have used for as long as I can remember. 50 club members include Hugh Jackman, Ryan Reynolds, Michael Fassbender and tens of thousands of online clients and followers, so it's a pretty exciting club to be part off.

How to do the - 50 Club - Total Body

You pick a weight you can lift 12 times for the first set.

You take it in turns to reach 50 reps in as many sets as it takes.

Your rest is while your partner works, and absolutely no more!! (or 35 second if you are training by yourself)

A few simple rules

You do your maximum number of reps on each set.

If you reach more than 12 on the first set, it only counts as 12 and
you have to increase the weight.

If you don't reach 12 make slightly lighter of the next set.

The weight should never be decreased (apart from if set one doesn't reach 12) even if towards the end you are down to threes and fours.

The Session

Incline Dumbbell Bench Press

Weighted Push Ups

Seated Dumbbell Shoulder Press


Lateral Raises

Dumbbell Skull Crushers

Free eBook

You can also get a free copy of my eBook: 5 Things to do Today for Instant Ab Progress, get your copy now!!



David Kingsbury

I’m David Kingsbury, a personal trainer with over 12 years experience. After opening my own personal training studio at Pinewood Film Studios, I began training actors for film roles. I have since trained over 50 lead actors for various roles, in films such as; Wolverine, Xmen - Days of Future Past, Assassins Creed, Life and Les Misérables.

I offer custom online personal training and nutrition and use my expertise to help people reach their goals. My plans are custom made and built to fit in with your lifestyle, equipment and experience. Whether you are looking to get lean, lose fat or add muscle my custom meals plans and training plans can get you there.

If you would like to know more why not take a look at Training & Nutrition Packages.