Might be a stupid question but...

Pauleeeeeeee

all the good workout regimes split up the exersices by marking them with "a1" then "a2". For example

A: Barbell Shrugs 4x6-8 reps
B1: Haney Shrugs 3x10-12 reps
B2: Upright Rowing 3x10-12 reps
C: Standing Claf Machine Shrugs 3x8-10 reps
Rear Delt Machine 1x100
E: Military Press 5x5 reps

I'm just confused about what it actually means

Dragan

Mostly, when a workout assigns that kind of system to it's excercise it simple means order, that is do A, then B, then C, then D

when you come to something like A, then B1, then B2 it will normally mean that you superset B1 and B2, that is you will do the excercise B1, then STRAIGHT AWAY do the excercise B2 with no rest in between.

If i can be honest though, the workout below looks garbage, head over to the Fitness Foum for any future questions and we'll be happy to help.:D

WhiteWashMan

Pauleeeeeeee wrote:

all the good workout regimes split up the exersices by marking them with "a1" then "a2". For example

A: Barbell Shrugs 4x6-8 reps
B1: Haney Shrugs 3x10-12 reps
B2: Upright Rowing 3x10-12 reps
C: Standing Claf Machine Shrugs 3x8-10 reps
Rear Delt Machine 1x100
E: Military Press 5x5 reps

I'm just confused about what it actually means

you must be very confued.
this is after hours.

moved to the FITNESS forum.

Pauleeeeeeee

haha...I just had to post it in the wrong fourm didn't I.

Well here's the complete workout: http://www.t-nation.com/portal_includes/articles/2006/06-021B-training.html
I got it from T-Nation. I thought it looked pretty good?

About the superset, when you say for example do B1 then straight away do B2 do you mean do all 3 sets of B1 then go straight onto B2 or do you mean do 1 set of B1 then do one set of B2 then B1 etc...?

Pauleeeeeeee

OK just got back from the gym. Here's the regime that they drew up for me for the next few weeks (I'll be going 4 times a week, usually mon, tue, thur and friday.)

Day1 and 3

Bench Press 3x8
Incline Press 3x8
Pec Dec 8x3
Tricep Pushdown 8x3
Tricep Dips 2x to Failure
Shoulder Press 8x3
Lateral Raise 8x3
Frontal Raise 8x3

Day 2 and 4
Leg Press
Leg Curl
Leg ext
Bicep Curl
Hammer Curl
Upright Row
Prone Row
Lat Pull Down

Ab excersises on all 4 days.

I also do some cardio because my vascular health is "fair" according to them which is what I expected. After weights I ran on the treadmill for 10 minutes at a decent speed ....couldn't do anymore, I literally thought I was gonna puke. So obviously that's something I gonna work on. SHould I be doing cardio before or after weights though?

Also, here's my stats and an example of my diet:
Age: 20
Height: 5" 11'
Weight: 66.6 kg
The machine they use to calculate bf% decided to not work yesterday so I'm not sure what it is yet but I don't think anyone would think I'm overweight in anyway.

Breakfast: 3 whole eggs scrambled. Bowl of porrige with honey made with skimmed milk. 2 slices brown bread. green tea.

an hour before gym: Hanful of Almonds or whatever nuts are there. 3 pieces of fruit (today I had a pear, apple and manderin)

Post Gym: 2 Bananas plus glass of skimmed milk.

About an 1.5 hours after gym:Brown bread sambo, chicken breast, lettuce, tomato, olive oil, helman's light mayo (It needs the bloody mayo!)

Dinner: Tonight I'll prob have a stir fry with chicken and noodles and a few different veggies.

Before bed: tuna brown bread sambo, some green tea.

-Maybe some more fruit and nuts throughout the day.

-Lots of water throughout the day.

Bare in mind I'm broke for the next week or two so I haven't bought any supplements yet. Any advice on what suppllements (brand name and all) I should take pre and post workout would be great.

I'm hoping to gain between 6-6.5 kilo of decent weight within the next 6 weeks. Realistic?

Cheers!

daveirl

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