If you want to tone muscle and burn fat this is where you will live.
Rep ranges are 12-20 or for time 3 Sets, with loads of up to 65% of your 1 rep max.
Rest 30-60 seconds between sets unless otherwise indicated
Rep range is from 8-10 3 sets with about 75% of your 1 rep max.
Rest 60 seconds after each set.
Perfect for athletes concerned with weight classes etc. You must do at least 2 weeks of a conditioning phase before entering a strength phase.
Rep ranges here are 4-6 with 80-90% of your 1 rep max.
Rest 60-90 seconds after each set.
Rep ranges here are 1-5 sets 4-6 sets with 90-100% of your 1 rep max rest 2-5 minutes between sets.