Bodybuilding training with rower (USA) #171
Part of Fat Loss.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Most sets should end with 1–3 reps in reserve so you recover well. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Small weekly improvements compound over time. Small weekly improvements compound over time. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
This guide keeps the plan simple and repeatable so you can make progress. Most sets should end with 1–3 reps in reserve so you recover well. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
If you want results, consistency matters more than perfect details. Small weekly improvements compound over time. Most sets should end with 1–3 reps in reserve so you recover well. Track reps and load so you can see progress instead of guessing. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
This guide keeps the plan simple and repeatable so you can make progress. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Small weekly improvements compound over time. Warm up 5–10 minutes, then do ramp-up sets for the first lift. After 4–6 weeks, change one thing at a time so you know what worked.
If you want results, consistency matters more than perfect details. Most sets should end with 1–3 reps in reserve so you recover well. Most sets should end with 1–3 reps in reserve so you recover well. Small weekly improvements compound over time. After 4–6 weeks, change one thing at a time so you know what worked.
Example template
| Exercise | Sets | Rest |
|---|---|---|
| Incline walk | 25-35m | easy |
| DB circuit | 3 rounds | mod |
| Bike intervals | 8x30s | hard/easy |
| Stretch | 6m | easy |
FAQ
How often should I do this?
2–4 days/week works for most people if you stay consistent.
How do I progress?
Increase reps first, then load, then sets—one variable at a time.
What if something hurts?
Reduce load, improve technique, and get coaching if needed.
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