the fitness journal
50 Club Friday - Session 6
Awesome 50 Club this Friday with my man @billybubwalsh? Bill is a trainer working out of the HQ at Pinewood Studios. He is great to train with as he pushes the sessions hard and knows what it takes to get serious results.
This session was a upper body blast with an arm focus. Cus who doesn't want serious arm pump on a Friday!
This session was
NARROW BENCH PRESS SQUEEZING DUMBBELLS TOGETHER
EZ BAR SKULL CRUSHERS
EZ BAR + BAND CURLS
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.