DIRECTIONS
FREQUENCY: Perform each workout once per week, resting at least a day between each session.
HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between sets. (So you'll do one set of 1A, rest, then one set of 1B, rest again, and so on for all the prescribed sets.) Perform all other exercises as straight sets, completing all sets for that exercise before moving on to the next.
WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set.
TEMPO: The first digit is the number of seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. |
