Resources for Personal Training Clients
X x Y = Sets x Reps (e.g. 4 x 10)
[Rounds to Perform] x [Repetitions per Round]
- 3 x 10 = 3 sets of 10 reps
- 3 x 10/10 = 3 sets of 10 reps each side/direction
- 3 x 8-12 = 3 sets of 8-12 reps (implies reaching failure within rep range)
- 2-3 x 8-12 = At least 2, 3 sets if able of 8-12 reps
# = Pounds (lbs)
1A = 1 Arm
1L = 1 Leg
AMRAP = As Many Rounds As Possible
Perform each movement as described sequentially, repeating the order as many times as possible during the allotted time.
BB = Barbell
Standard weight is 45lbs.
BR = Back Rack
Unless otherwise specified, anywhere on your upper back that feels comfortable and secure.
DB = Dumbbell
DL = Deadlift
EMOM = Every Minute On The Minute
Complete the 1st movement listed within 1 minute, resting until the 1 minute mark if finished early. Perform each subsequent movement the same, repeating until total duration designated is complete.
FM = Free Motion™
(brand of cabled exercise equipment)
FR = Front Rack
HB = High Bar
High bar position on the back rack.
KB = Kettlebell
LP = Leg Press
Weight suggestion will NOT include weight of machine.
LB = Low Bar
Low Bar position on the back rack.
L/R, R/L, or RL/LR = Left / Right or Right / Left
Execute movement as designated on L and/or R side.
E.g. 10L/10R = 10 Reps on Left then 10 Reps on Right
E.g. 5RL/5LR = Perform reps using opposite arm and leg, then switch and repeat on other side
MB = Medicine Ball
OH = Over-Head
OHS = Over-Head Squat
Rev. = Reverse
Perform movement in opposite direction than normal.
ROM = Range of Motion
RDL = Romanian Deadlift
SB = Short Barbell
Short or Mini Barbell, usually half as long as a full-size bar. Empty ones typically weigh about 25lbs.
SM = Smith Machine
Designated weight will NOT include weight of bar on machine.
S/S = Super Set
Means there are at least 2 movements to be executed back-to-back with as little rest as possible in-between.
Tempo x/y/x/y = Tempo
[time before 1st movement] / [time of 1st movement] / [time before 2nd movement] / [time of 2nd movement]
Only applies if specified. Different exercises have different start positions, so tempo will be written for that exercises start position.
E.g. 0/2/0/2 indicates no pause from start position, 2 seconds to perform 1st half of movement, no pause before 2nd half, and 2 seconds to return to start position.
E.g. 3/5/2/1 on a Bench Press would suggest holding the bar for 3 seconds before lowering the bar to the chest, make the lowering phase of the bar last 5 seconds, pause on the chest for 2 seconds, then explode the bar from the chest to start position in 1 second.
UL = Unilateral
One-sided, so perform movement one side at a time. May or may not be further specified using 1A, 1L, or LR/RL