Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete the first two exercises as a circuit and then complete all reps/sets on exercise 3 before moving onto the next exercise etc. Take at least 90 secs rest between sets.
In order to get the right weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range but you should be able to do 3 more reps at the end.
E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.
Equipment:
Weeks 1 - 4
Weeks 5 - 8