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Not sure which dumbbells to grab? A good rule of thumb when choosing resistance is to first look at the number of repetitions prescribed for any given exercise. The weight you use should allow you to perform at least the minimum number of reps (with proper form) but no more than the maximum number.
To expand on my previous article about the five most important movement patterns (Click here for a reminder.), I've classified each exercise into the appropriate pattern, taking it one step further by dividing the upper-body push and pull into vertical and horizontal. Designing programs this way helps create balance between opposing muscle groups—which oftentimes gets overshadowed by more noticeable training goals like fat loss.
Ready to get started? Click through to see photos of the full workout, and then print out the charts below and take them with you to the gym.
Workout PDF: Beginner MRT Plan
Workout PDF: Int/Adv MRT Plan
Short on time? This insanely effective circuit only takes 25 minutes
Short on time? This insanely effective circuit only takes 25 minutes!
sweaty female athlete