Please dumb it down for me!

pinkita

Hi everyone,

I've been wanting to start NROL4W for months, and now that I have a bench, weights, and barbell set up in the garage (yay!) I'm anxious to start, but the way the workout plan is written leaves a lot to be desired IMO.

I found conflicting starter guides in MFP, so I hope someone can dumb it down for me further!

On Page 140, am I reading this right, you're supposed do the following workouts the first week?
Workout A: 1, 2
Workout B1: 1,2
Workout B2: 1,2
Workout C1: 1,2
Workout C2: 1,2

And the second week you do:
Workout A: 3,4
Workout B1: 3,4

etc?

Thanks! :flowerforyou:

loricolwill

Not quite....

There's a workout A and a workout B. Each workout has an A, B1, B2, C1, C2.

So for your first workout (A1), you will do the following....
Exercise A
Rest
Exercise A
Rest
Exercise B1
Rest
Exercise B2
Rest
Exercise C1
Rest
Exercise C2
Rest
Exercise C1
Rest
Exercise C2
Rest

For your second workout (B1) you will do the exercises for workout B in the same manner as above.

The workout A, the workout B for your following two workouts.

So wk 1 is A1, B1, A2
Week 2 is B2, A3, B3

It is pretty confusing. I hope that helps.

nixirain

In the book it looks confusing because it shows 8 workouts on 4 lines so it seams like you are suppose to do them all. The reason is the first and second time you do workout A (all exercises under Work out A section) you do 2 sets 15 reps. Same thing with Workout B. Then you do the reps suggested for work out 3 and 4 and so on.

you do each A and B 8 times totaling 16 work outs

The work outs alternate between A and B. We put a number next to it 1-8 to show where we are in the program

If you do it like the book suggests you would do you would

Mon: Workout 1A

Wed: Workout 1B

Fri: Workout 2A

Mon: Workout 2B

etc.

Hope this helps