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