the fitness journal
50 Club Friday - Session 1
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.
Trap Bar Deadlifts
Narrow Grip Chin
Upright Row & Press
EZ Bar Curlz
Hnaging Leg Raises
50 club can be used for either muscle gain or fat loss. I say either as I believe you should put you focus on one at a time. To build muscle you need to be in a calorie surplus, this means you should be eating more calories than you are burning. To lose fat you need to be in a calorie deficit meaning you are eating fewer calories than you are brining.
50 club is a great tool for serious results, if you want to know how you can use it to smash through your goals then sign up for a custom plan and join the team!