A Resistance Training Routine

If you are wondering which of the different types of weight training is the best then why not combine most of them into a session and see for yourself! The real answer is neither of course, as it is about how you structure them over time using periodization but this session below is fun, try it:

Perform two sets for each exercise and keep the rest at a minute between each set. The workout should be short and sharp.

Warm up – Use Active stretching

Clean and press with barbell (power)*              2 X 8 reps*
Squat (strength)                                          2 X 5 rep
Squat jump with dumbbell (Power)*                 2 X 8 reps *
Seated bench press (General hypertrophy)        2 X 15 reps**
Bent over row barbell (strength)                      2 x 5 reps
1 leg squat (functional)                                 2 X 12 reps
Cable twist (functional)                                 2  X 12 reps
Leg extension / leg curl (General hypertrophy)   2 X 15 reps**
Endurance circuit – 60 sec per exercises – Press ups, Squat jumps, bar pull ups (use bar on Smith machine), Lunge jumps, Cable twists – As many reps as you can do within the minute.

* Do not use maximal weight, use slightly less than you could handle maximally.

** Take each set to complete failure.

Need Support Getting In Shape?

Changing your body on your own without support or an effective system usually ends in failure sadly. To avoid this outcome you can become one of my coaching clients either online or in person. I provide Holistic, Healthy & Sustainable Body Transformations. Contact me to discuss your goals further or see below for more details and the options available to you based on your location / preferences:

Worldwide (Online) – For transformations, coaching and support wherever you are in the world read more here>>>>

London (Battersea) – If looking for Personal Training Battersea please contact me. I am available for sessions in homes, private gyms or Personal Training Battersea Park. To see my locations please visit my Battersea Personal Trainer page>> 

London (Oval / Kennington) – For Personal Training in Oval & Kennington please  contact me. I am available for sessions in homes, private gyms or parks.

**************

Read My Book – The Grand Unified Theory of Weight Loss – My latest book is available in print, kindle/ebook and audio formats. You can read more about it and see where it is available here>>> 

Follow Me – You can get more great advice, tips, hacks and more by following me on one of my social media channels. Follow Me>>>

Instagram>> You Tube>>   Facebook>>  Twitter>> Tik Tok>>   My Weekly Newsletter>>

**************