Top tips for men & women with John Prud'homme
John’s Top Tips For Women
Goal For Women: Lose Fat And Get Lean
Tracking
If it’s losing body fat you’re after, you’ll need to be in a negative calorific state. Here at Farringdon you can link your MyFitnessPal account to your Matrix account and track where you are.Sleep
Something that can be taken for granted, catch up on your sleep and be ahead in the gym.
Weights
Don’t be afraid to pick these up, the best workouts always involve them.Technique
Are you working the muscles you want? Even if you need to ask again, make sure you are doing it right.Progression
Making your exercises harder or increasing the intensity of your workout will push you forward. Keep a record and make sure you’re not standing still.
John’s Top Tips For Men
Goal For Men: Gain Muscle
Stretch
Want to work in a full range of movement? Make sure you can reach it first!Sleep
Something that can be taken for granted, catch up on your sleep and be ahead in the gym.Eat
To gain that muscle mass you’ll need to be in a positive calorific state.Protein
A shake after your workout will not be enough. Make sure you are having 2 grams per kilogram of body weight.Overload
Sounds obvious, but make sure you’re not comfortable with your weights. If you are, move up.
John’s Training Plan For Women
Goal For Women: Lose Fat And Get Lean
Summary: A great class has always been L.B.T (legs, bums and tums) , in this session we will take the best parts of the class, adapt them and turn them into a high intensity workout just for you. The workout will primarily focus on the lower part of the body (the L.B part should have given that away). However, when you move to the upper body you will work as efficiently as possible.
The rest periods will be short, allowing us to keep our heart rate elevated and maximise our work in the time we have. Most of the exercises for the lower body will recruit an element of upper body, so control and technique will be paramount to a successful session.
Exercise |
Technical points |
Major muscles |
Sets |
Reps |
LEGS AND BUMS |
||||
Walking Lunges |
Aim for a 45 degree angle through the from knee when landing. Remember 24 steps will be 12 on each leg! |
Quads, Glutes |
3 |
12 |
Single Leg TRX Squats |
Only use the arms when needed. Keep your back straight and not rounding the shoulders. |
Quads, Glutes |
3 |
12 |
TRX Row |
The further under the handles you go, the harder it gets. Keeping on your heels and making sure your body is straight will add an element of core work. |
Latissimus Dorsi, Trees Major, Rhomoids |
3 |
10 |
Abduction Lean |
Using the seated Abduction machine, lean forward 45 degrees pull the toes toward you and make sure you push out with your knees. |
Glutes |
3 |
12 |
TRX Push UP |
Keeps the forearms parallel with each other throughout the whole movement. The slower you make each rep, the more you work that core. |
Pec Major, Triceps, Abdominals |
3 |
8 |
Romanian Single Arm Deadlift |
Even though you're only holding the weight in one arm, keep both sides of your body in the same position. |
Hamstrings, Glutes, Lower Back |
3 |
8 |
Not sure on technique?
Ask a Fitness Instructor or Personal Trainer.

John’s Training Plan For Men
Goal For Men: Gain Muscle Length: 45 Minute Workout
Summary: These exercises will concentrate on working and ultimately enlarging the Latissimus Dorsi, Rhomboid Major and Lower Trapezius muscles. In other words your back. Your back contains the largest muscles in your upper body, work this area hard and the rest of the upper body will follow.
Training in pairs can intensify your workout by adding an element of competition, and as long as there isn’t too much talking the rest periods will work out great, 40 seconds a set and 20 seconds to change. However, training alone with the right focus will also show great results. Working under control will allow for the correct technique, after all that is what makes the best use of your time.
Exercise |
Technical points |
Major muscles |
Sets |
Reps |
BACK AND BICEPS |
||||
Pull Up/ Assisted Pull Up |
Try to use a full range of movement, whether from a fixed bar or the Assisted Pull Up, from just off full extension to chin above hands. |
Latissimus Dorsi, Teres Major, Rhomboids, Lower Trapezius. |
3 |
8 |
Cable Pull Down |
It's the same movement as the Pull Up but using the cables from the top position and kneeling on the floor. Finish with your elbows behind you. |
Latissimus Dorsi, Teres Major, Rhomboids, Lower Trapezius |
3 |
8 |
Bent Over Row |
Keeping the back very flat and leaning forward at a 45 degree angle will allow for greatest support and maximal contraction. Try with an underhand grip. |
Latissimus Dorsai, Teres Major, Posterior Deltoid |
3 |
8 |
Straight Arm Pull Down |
Use the rope attachment for a greater movement. 2 second controlled concentric and eccentric movement. |
Latissimus Dorsi, Teres Major, Long Head of Triceps. |
3 |
8 |
Single Arm Dumbbell Row |
Adjust the width of the legs to allow level hips. Keeping these level will lesser the need to rotate the upper body. |
Latissimus Dorsi, Teres Major, Posterior Deltoid, Trapezius and Rhomboids. |
3 |
8 |
Preacher Curl |
One of the best exercises to isolate the Biceps. Always time for a cheeky |
Biceps |
3 |
10 |
Not sure on technique?
Ask a Fitness Instructor or Personal Trainer.