RU ANDERSONS 30 DAYS BEGINNERS FAT LOSS PROGRAMME TRAINING ROUTINE

ru andersons weight training day 1

#1 SEATED CABLE ROW

AIMING FOR MAXIMUM PUMP IN THE BACK

6 Smooth, full-range reps (1 contraction at top.)

 

SETS: 2-3 warm up sets + 4 work sets (RAMPED – adding weight each set to reach max.)

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

#2 BODYWEIGHT PULL-UPS

 

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

MAX REPS POSSIBLE!

 

SETS:4 Working sets with body-weight only!

Read: How To Master The Pull-Up

#3 LAT PULLDOWN MACHINE

 

AIMING FOR MAXIMUM PUMP IN THE BACK

REPS: 12, 10, 8, 6 reps with constant tension throughout.

 

SETS: 4 working sets (RAMPED – increase weight each set.)

#4 CABLE FACE PULLS

 

USING ROPE: AIMING FOR MAXIMUM PUMP IN THE BACK

REPS: 15 smooth, constant tension reps (1 second contraction at top.)

#5 CABLE HIGH PULLS

 

CONSTANT TENSION: AIMING FOR MAXIMUM PUMP IN THE BACK

12 smooth, constant tension reps (1 second contraction at top.)

 

SETS: 4 x 12

BIKE CIRCUIT & ABS

 

a) Bike Sprint | 3 x 20 sec >> 20 sec. rest


b) Skip rope or punch bag | 3 x 20 sec. on >> 20 sec. rest


c) Bike Sprint | 3 x 20 sec. on >> 20 sec. rest


d) Medicine Ball Slam | 3 x 20 sec. on x >>20 sec. rest


e) Bike Sprint | 3 x 20 sec. on >> 20 sec. rest


f) Burpees | 3 x 20 sec. on >> 60-120 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