the fitness journal 50 Club Friday - Session 5 Flying solo today. Work commitments mean I am training alone. But that's no problem for 50 club. 30 sec rest between sets. Get on this one with or without a training partner. This session was Leg PressLat Pull DownDipsSeated RowLateral RaisesHanging Leg Raises 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 andyou 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.