DIRECTIONS
FREQUENCY: Perform Workouts A and B on back-to-back days, and then rest a day. Then do Workouts C and D on back-to-back days, and rest two days before repeating the cycle.
HOW TO DO IT: Perform each pair of exercises (marked A and B) as alternating sets, resting one minute after the first exercise in the pair and two minutes after the second exercise. (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 the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For the exercise pairs, use one weight for both exercises-it should be the heaviest weight you can handle for all the prescribed reps of the exercise that is your weaker of the two. For example, if the wide-stance squat in Workout C is more difficult for you than the regular, shoulder-width stance, use the heaviest weight you can handle on the wide-stance squat for both exercises. For the remaining exercises, use the heaviest weight that allows you to complete all the prescribed reps for each set. |
