First workout...need advice

angbieb

I see that it only has two and three reps for each exercise, is it okay to change it and do four?

deninevi

Hi!

Here is how workout A1 and workout B1 look:


Stage 1 goes like this:
If you work out 3 days a week, let's say M,W,F: first week you do M-A, W-B, F-A. Second week you do M-B, W-A,F-B. And you go like this until the end.

Work out A 1:
Squat- set 1, 15 reps , rest 60 sec

Squat-set 2, 15 reps, rest 60 sec.

Push up-set 1, 15 reps, rest 60 sec

Seated Row-set 1, 15 reps, rest 60 sec

Push up- set 2, 15 reps, rest 60 sec.

Seated Row-set 2, 15 reps, rest 60 sec.

Step up-set 1, 15 reps, rest 60 sec

Prone jackknife-set 1, 8 reps, rest 60 sec

Step up-set 2, 15 sets, rest 60 sec

Prone jackknife-set 2, 8 reps, rest 60 sec.

For Workout A2 you go the same way, A3 and A4-12 reps, A5 and A6-10 reps, A7 and A8-8 reps. The Jackknife goes, 8, 10, 12, 15 reps only.

For Workout B1:

Deadlift- set 1, 15 reps, rest 60 sec

Deadlift-set 2, 15 reps, rest 60 sec

DB Shoulder Press-set 1, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 1, 15 reps, rest 60 sec

DB SHoulder Press-set 2, 15 reps, rest 60 sec

Wide-grip Lat Pulldown-set 2, 15 reps, rest 60 sec

Lunge-set 1, 15 reps, rest 60 sec

Swiss-ball Crunch-set 1, 8 reps, rest 60 sec

Lunge-set2, 15 reps, rest 60 sec

Swiss-ball Crunch-set 2, 8 reps, rest 60 sec

You follow the reps for B the same way as A wokrouts.

Hope this helps!

Yanicka1

I see that it only has two and three reps for each exercise, is it okay to change it and do four?

You should do the program as it is written for now. It might feel short but many of us could barely walk for days after

angbieb

Okay, thanks for answering my question ladies! I really appreciate it!
:flowerforyou: ang

Kmsnomaha

Bump