RU ANDERSONS 30 DAYS BEGINNERS FAT LOSS PROGRAMME TRAINING ROUTINE
ru andersons weight training day 3

#1 BARBELL BENCH PRESS

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 Properly Bench Press


#2 BARBELL SQUAT


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 Back Squat


#3 OVERHEAD PUSH 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: 5kg Week 3: 2.5kg – Week 4: 2.5kg


BODYWEIGHT CIRCUIT & ABS


a) Burpee to Push-up – 3 x 6-10 >> 15-30 sec. rest


b) High Knee Sprint in Place – 3 x 15 >> 15-30 sec. rest

c) Inverted Row – 3 x 10 >> 15-30 sec. rest


d) Normal push-up – 3 x 10 >> 15-30 sec. rest


CLICK TO FINISH WITH FULL ABS ROUTINE

CLICK TO VIEW AND PRINT FULL WORKOUT TEMPLATE

PLUS: CLICK BELOW TO FILL IN YOUR OWN WORKOUT PLANNER!

ru anderson workout planner<