RU ANDERSONS 30 DAYS BEGINNERS FAT LOSS PROGRAMME TRAINING ROUTINE

ru andersons weight training day 1

#1 BARBELL BACK SQUAT

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 6 sets of 3 reps (approx. 70% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 6 working sets using the same weight.

PROGRESSION | Week 2: same Week 3: same – Week 4: same

Read: How To Do The Barbell Back Squat

#2 BARBELL DEADLIFT

 

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 5 sets of 5 reps (approx. 80% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 5 working sets using the same weight.

PROGRESSION | Week 2: +5kg – Week 3: +2.5kg – Week 4: +2.5kg

Read: How To Do The Barbell Deadlift

#3 BARBELL BENCH PRESS

 

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 4 sets of 8 reps (approx. 60% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 4 working sets using the same weight.

PROGRESSION | Week 2: +2.5kg – Week 3: +2.5kg – Week 4: +2.5kg

Read: How To Properly Bench Press

CARDIO: BIKE SPRINT

ABS ROUTINE

 

Go as hard and as fast as you can (but still using enough resistance so that it doesn’t turn into spin class!)

Continue to do so for 30 seconds then cruise for 30-60 seconds on the lowest resistance the bike offers.

Repeat for 10 minutes.

Exercise #1: Mini Crunches

Exercise #2: Side Crunches

Exercise #4: Hanging Leg Raise

Exercise #5: The Plank

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