the fitness journal
50 Club Friday - Session 3
This was an awesome 50 club for me, Jack is one of my online clients and a hall of famer! He came to hit a serious arm 50 club session with me at my gym at Pinewood.
For one it is awesome to see how fitness has truly changed Jacks life and secondly it's always great to meet and train with my online customers.
Not only was it a 50 Club session but it was birthday 50 club. It was Jacks birthday and he is the same age as me, we joked about being 10 years younger but he said he feels much better now than he did then thanks to my training plan, which is amazing to hear!
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.
Narrow Bench Press
Narrow Chin Ups
Narrow Weighted Push Ups
Incline Dumbbell Curls
Tricep Push Downs
Cable Bicep Curls
You can also get a free copy of my eBook: 5 Things to do Today for Instant Ab Progress, get your copy now!!