Just starting....
mmmb300
Posts: 10 Member
And I'm sure it's been all talked about here before on how to start... but everytime i open the book to follow the program I get all confused.
can some one break down stage one for me?
Like on my 1st day I did one of each of the excersizes in stage1 A and 2 days later 1 did one of each of the excersizes in stage 1B. All for the reps and sets laid out. (what... 4 sets of 15, 12, 10, 8 reps)
Doesn't feel like I'm doing enough!
can some one break down stage one for me?
Like on my 1st day I did one of each of the excersizes in stage1 A and 2 days later 1 did one of each of the excersizes in stage 1B. All for the reps and sets laid out. (what... 4 sets of 15, 12, 10, 8 reps)
Doesn't feel like I'm doing enough!
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Replies
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Workout A 1
Squats 15 reps
Squats 15reps
Push ups 15 reps
Seated row 15 reps
Pus ups 15 reps
Seated Row 15 reps
Step ups 15 reps each leg
Prone jackknife 8 reps
Step ups 15 reps each side
Prone Jackknife 8 reps
That should have been the first A workout you did.
Then 48 hours or more later you would do the first B workout
B1
Deadlift 15reps
Deadlift 15 reps
Dumbbell shoulder press 15 reps
Wide grip lat pulldown 15 reps
Dumbbell shoulder press 15 reps
Wide grip lat pulldown 15 reps
Lunge 15 reps each side
Swiss ball crunch 8 reps
Lunge 15 reps each side
Swiss ball crunch 8 reps
You would repeat the above the for the next two workouts.. or if you are doing the longer version of Stage one (three workouts at each level) then you would repeat those twice. Sooo
A2
Squats 15 reps
Squats 15reps
Push ups 15 reps
Seated row 15 reps
Pus ups 15 reps
Seated Row 15 reps
Step ups 15 reps each leg
Prone jackknife 8 reps
Step ups 15 reps each side
Prone Jackknife 8 reps
B2
Deadlift 15reps
Deadlift 15 reps
Dumbbell shoulder press 15 reps
Wide grip lat pulldown 15 reps
Dumbbell shoulder press 15 reps
Wide grip lat pulldown 15 reps
Lunge 15 reps each side
Swiss ball crunch 8 reps
Lunge 15 reps each side
Swiss ball crunch 8 reps
A3 and A4 will be the same as A1 and A2 EXCEPT you decrease the reps to 12 (Prone Jackknife only 10 reps)
B3 and B4 will be the same as B1 and B2 EXCEPT you decrease the reps to 12 (Swiss Ball crunch only 10 reps)
A5
Squats 10 reps
Squats 10 reps
Squats 10 reps
Push ups 10 reps
Seated rows 10 reps
Push ups 10 reps
Seated rows 10 reps
Push ups 10 reps
Seated rows 10 reps
Step-ups 10 reps
Prone Jackknife 12 reps
Step-ups 10 reps
Prone Jackknife 12 reps
Step-ups 10 reps
Prone Jackknife 12 reps
B5
Deadlift 10reps
Deadlift 10 reps
Deadlift 10 reps
Dumbbell shoulder press 10 reps
Wide grip lat pulldown 10 reps
Dumbbell shoulder press 10 reps
Wide grip lat pulldown 10 reps
Dumbbell shoulder press 10 reps
Wide grip lat pulldown 10 reps
Lunge 10 reps each side
Swiss ball crunch 12 reps
Lunge 10 reps each side
Swiss ball crunch 12 reps
Lunge 10 reps each side
Swiss ball crunch 12 reps
For A6 and B6 you would repeat A5 and B5
For A7 and A8 you do the same as A5 and A6 EXCEPT do 8 reps for everything except jackknives you do 15 reps
For B7 and B8 you do the same as B5 and B6 EXCEPT do 8 reps for everything except swiss ball cruches you do 15 reps
Does that all make sense?
Sorry for the multiple edits.. I had to go back and forth between this and work lol0 -
THANK YOU!!!
Makes so much more sense!0 -
You are welcome. :bigsmile:0
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Thanks for posting that ... I was confused too... plus I ordered the book onto my kindle and am havving a hard time maximing the font so I could read it clearly for the workout section so this helped a lot... mmb300 i am starting today 3/27 if you want to compare notes we should be at the same phase together...:)0
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Very nice PBsMommy! Thanks for that!0
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Thanks for posting that ... I was confused too... plus I ordered the book onto my kindle and am havving a hard time maximing the font so I could read it clearly for the workout section so this helped a lot... mmb300 i am starting today 3/27 if you want to compare notes we should be at the same phase together...:)
I have the book on my Nook... Definitely know the feeling. Also, with the Nook version, where it list the exercises for each stage and list the page number of the examples beside it.. The page numbers aren't correct. So I had to make my own list lol0 -
bump for later0
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Bump
I'm starting today & that was very helpful!!! I was gonna try to do this at home, but don't have all the equipment... Any substitutions for lat pulldowns?0 -
Chrystalah I just did B last night for the first time (doing it at home also) and substituted the pullover on page 201. IThe book said it works the muscles in a slightly different way but could be used as an alternate.0
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Chrystalah I just did B last night for the first time (doing it at home also) and substituted the pullover on page 201. IThe book said it works the muscles in a slightly different way but could be used as an alternate.
I do this as well... and for the seated row, I do the dumbell bent over row (not sure on what page tho).0 -
bump, my first day is today!!! I needed that PBsMommy!!0
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bump
Thanks--just starting as well. This will help!0 -
bump!0
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bumping- day 1 was today, but i'm doing it at home too so some of the suggestions are really helpful.0
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Bump0
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bump, thanx0
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this is what I was looking for, bump for later0
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The book is intimidating for first timers
I am starting today... so a BIG thank you for this, it's a great help!0
