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Starting this program on Monday and have a basic question
cushygal
Posts: 586 Member
Hello all,
I will be starting this program on Monday but I am so bloddy confused on the charts and I cannot wrap my head around what it is I am supposed to do.
In the chart it shows Workout A
Exercise A and each exercise is listed with 8 workouts, so does this mean I am actually doing each exercise(squat for example) 8 times with 2-3 sets of reps per each one.
Thank you for any assistance.
Claudette
I will be starting this program on Monday but I am so bloddy confused on the charts and I cannot wrap my head around what it is I am supposed to do.
In the chart it shows Workout A
Exercise A and each exercise is listed with 8 workouts, so does this mean I am actually doing each exercise(squat for example) 8 times with 2-3 sets of reps per each one.
Thank you for any assistance.
Claudette
0
Replies
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Stage 1 Goes like this:
day 1 workout a, # sets of each excercise, with the amounts of reps listed
day 2 workout b, # sets of each excercise, with the amount of reps listed
day 3 workout a, # sets of each excercise, with the amounts of reps listed
etc.
keep alternating a and b until you have done each 8 times for a total of 16 workouts, if you workout 3 x a week you should be done with stage 1 in 6ish weeks, longer if you only workout 2 x a week. You can also extend stage 1 if you want. Just pay attention to where the reps/sets increase. Good luck!0 -
There's another thread in this group called "Stage 1 - New and confused, even at this early stage! "... there are charts (even a spreadsheet) that should help.
Good luck!0 -
Ok, I have read all of the new and confused thread and viewed the charts, but I am still a little confused, soory doesn't mean to be so dense with this:
My question is:
On my lifting days I do workout A ,B1,B2,C1,C2 1,2 3,4 5,6 7,8 do I do all the required sets with the required reps for all 8 times for each of the groups?
Thank you
Feel free to clock me over the head if I am reading this all wrong!!!0 -
My question is:
On my lifting days I do workout A ,B1,B2,C1,C2 1,2 3,4 5,6 7,8 do I do all the required sets with the required reps for all 8 times for each of the groups?
Day 1 - Stage 1, Workout 1, A -
- 2 sets, 15 reps each squat, 1 set of 15 reps of push-ups, 1 set of 15 Seated Row, 1 set of 15 push-ups, 1 set of 15 seated row, 1 set up of 15 Step Ups, 1 set of 8 prone jack knifes, 1 set of 15 Step Ups, 1 set of 8 prone jack knives. Rest 60 seconds between all sets.
Day 2 - Rest
Day 3 -Stage 1, Workout 1, B
- 2 sets, 15 reps each deadlift, 1 set of 15 reps of dumbbell shoulder press, 1 set of 15 wide grip lat pulldown, 1 set of 15 dumbbell shoulder press, 1 set of 15 wide grip lat pulldown, 1 set up of 15 lunges, 1 set of 8 swiss ball crunches, 1 set of 15 lunges, 1 set of 8 prone swiss ball crunches. Rest 60 seconds between all sets.
Day 4 - Rest
Day 5 - Stage 1, Workout 2, A
2 sets, 15 reps each squat, 1 set of 15 reps of push-ups, 1 set of 15 Seated Row, 1 set of 15 push-ups, 1 set of 15 seated row, 1 set up of 15 Step Ups, 1 set of 8 prone jack knifes, 1 set of 15 Step Ups, 1 set of 8 prone jack knives. Rest 60 seconds between all sets.
Day 6 - Rest
Day 7 - Stage 1, Workout 2, B
- 2 sets, 15 reps each deadlift, 1 set of 15 reps of dumbbell shoulder press, 1 set of 15 wide grip lat pulldown, 1 set of 15 dumbbell shoulder press, 1 set of 15 wide grip lat pulldown, 1 set up of 15 lunges, 1 set of 8 swiss ball crunches, 1 set of 15 lunges, 1 set of 8 prone swiss ball crunches. Rest 60 seconds between all sets.
Day 8 - Rest
Day 9 -Stage 1, Workout 3A
- 2 sets, 12 reps each squat, 1 set of 12 reps of push-ups, 1 set of 12 Seated Row, 1 set of 12 push-ups, 1 set of 12 seated row, 1 set up of 12 Step Ups, 1 set of 10 prone jack knifes, 1 set of 12 Step Ups, 1 set of 10 prone jack knives. Rest 60 seconds between all sets.
Day 10, Rest
Day 11, Stage 1, Workout 3B
- 2 sets, 12 reps each deadlift, 1 set of 12 reps of dumbbell shoulder press, 1 set of 12 wide grip lat pulldown, 1 set of 12 dumbbell shoulder press, 1 set of 12 wide grip lat pulldown, 1 set up of 12 lunges, 1 set of 10 swiss ball crunches, 1 set of 12 lunges, 1 set of 10 prone swiss ball crunches. Rest 60 seconds between all sets.
Day 12, Rest
Day 13, Stage 1, Workout 4A
- 2 sets, 12 reps each squat, 1 set of 12 reps of push-ups, 1 set of 12 Seated Row, 1 set of 12 push-ups, 1 set of 12 seated row, 1 set up of 12 Step Ups, 1 set of 10 prone jack knifes, 1 set of 12 Step Ups, 1 set of 10 prone jack knives. Rest 60 seconds between all sets
etc..
Workouts 5 & 6 have 10 reps each for all but last exercise (swiss ball or prone jack knife). for Swiss and prone, do 12 sets each. Workouts 7&8 have 8 reps for all but last exercises (swiss ball or prone jack knife). for Swiss and prone, do 15 sets
Then
Special Workout A
Rest Day
Special Workout B
Rest Week,
Then, move to Stage 2
Hope this helps!0 -
Ok, I have read all of the new and confused thread and viewed the charts, but I am still a little confused, soory doesn't mean to be so dense with this:
My question is:
On my lifting days I do workout A ,B1,B2,C1,C2 1,2 3,4 5,6 7,8 do I do all the required sets with the required reps for all 8 times for each of the groups?
Thank you
Feel free to clock me over the head if I am reading this all wrong!!!
The First day you start the program you do Stage 1
Monday
Workout A
Workout 1
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
Wednesday
Workout B
Workout 1 (this indicates the number of times you have done this particulat workout - at workout 5-8 the sets and reps change)
A. Deadlift (sets 2 reps 15)
B1. Dumbbell Shoulder Press (sets 2 reps 15)
B2. Wide-Grip Lat Pulldown (sets 2 reps 15)
C1. Lunge (sets 2 reps 15)
C2. Swiss-Ball Crunch (sets 2 reps 8)
Friday
Workout A
Workout 2
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
Monday
Workout B
Workout 2
A. Deadlift (sets 2 reps 15)
B1. Dumbbell Shoulder Press (sets 2 reps 15)
B2. Wide-Grip Lat Pulldown (sets 2 reps 15)
C1. Lunge (sets 2 reps 15)
C2. Swiss-Ball Crunch (sets 2 reps 8)
Wednesday
Workout A
Workout 3
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
I hope this helps, If I had more time I would keep going, just look at the patern and see how the numbers change.0 -
Ignore this post as I finally get it!!!My question is:
On my lifting days I do workout A ,B1,B2,C1,C2 1,2 3,4 5,6 7,8 do I do all the required sets with the required reps for all 8 times for each of the groups?
Thank you
Feel free to clock me over the head if I am reading this all wrong!!!
Day 1 - Stage 1, Workout 1, A
Day 2 - Rest
Day 3 -Stage 1, Workout 1, B
Day 4 - Rest
Day 5 - Stage 1, Workout 2, A
Day 6 - Rest
Day 7 - Stage 1, Workout 2, B
Day 8 - Rest
Day 9 -Stage 1, Workout 3A
etc... until you get thru all 8 workouts.
Rest,
Then
Special Workout A
Rest Day
Special Workout B
Rest Week,
Then, move to Stage 2
Hope this helps!
I get the part about Stage 1 Workout A and that workout consists of Squats, Push Ups, Seated Rows...etc
where my confusion lays is when it lists 1,2
3,4
5,6
7,8 and along side of those is the amount of reps per set.
So when I do the squats do I do them 8 times with 2 sets each?
Again, I am sorry if this is such a stupid question but I really want to make sure that I start this program on the right foot.
Thank you0 -
Ok, I have read all of the new and confused thread and viewed the charts, but I am still a little confused, soory doesn't mean to be so dense with this:
My question is:
On my lifting days I do workout A ,B1,B2,C1,C2 1,2 3,4 5,6 7,8 do I do all the required sets with the required reps for all 8 times for each of the groups?
Thank you
Feel free to clock me over the head if I am reading this all wrong!!!
The First day you start the program you do Stage 1
Monday
Workout A
Workout 1
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
Wednesday
Workout B
Workout 1 (this indicates the number of times you have done this particulat workout - at workout 5-8 the sets and reps change)
A. Deadlift (sets 2 reps 15)
B1. Dumbbell Shoulder Press (sets 2 reps 15)
B2. Wide-Grip Lat Pulldown (sets 2 reps 15)
C1. Lunge (sets 2 reps 15)
C2. Swiss-Ball Crunch (sets 2 reps 8)
Friday
Workout A
Workout 2
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
Monday
Workout B
Workout 2
A. Deadlift (sets 2 reps 15)
B1. Dumbbell Shoulder Press (sets 2 reps 15)
B2. Wide-Grip Lat Pulldown (sets 2 reps 15)
C1. Lunge (sets 2 reps 15)
C2. Swiss-Ball Crunch (sets 2 reps 8)
Wednesday
Workout A
Workout 3
A. Squats (sets 2 reps 15)
B1. Push Ups (sets 2 reps 15)
B2. Seated Row (sets 2 reps 15)
C1. Step Up (sets 2 reps 15)
C2. Prone Jackknife (sets 2 reps 8)
I hope this helps, If I had more time I would keep going, just look at the patern and see how the numbers change.
FINALLLY - I get it.
Thank you so much!!!!!!0 -
I get the part about Stage 1 Workout A and that workout consists of Squats, Push Ups, Seated Rows...etc
where my confusion lays is when it lists 1,2
3,4
5,6
7,8 and along side of those is the amount of reps per set.
So when I do the squats do I do them 8 times with 2 sets each?
Again, I am sorry if this is such a stupid question but I really want to make sure that I start this program on the right foot.
Thank you
Workouts 1-4 are two sets
Workouts 5-8 are three sets
WO 1&2 - 15 reps
WO 3&4 - 12 reps
WO 5&6 - 10 reps
WO 7&8 - 8 reps0 -
Yay! Feel free to ask any other questions.0
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I'm starting Monday, too! I'm so excited!!0
This discussion has been closed.