For March’s premium portal our PT Dan Wotton created this full body workout to help you get the most out of your gym session! You can use these exercises in a variety of formats to produce different effects! Guidelines for these are shown below:

Strength: 1-8 reps/ 1-3 sets/ 3-5 minutes rest in between sets (very heavy weight)

Hypertrophy: 5-12 reps/ 3-5 sets/ 60-90 seconds rest in between sets (heavy weight 60-80% max)

Endurance: 12+ reps/ 5 sets/ 30 seconds rest time (lighter weight 40-60% max)