ShapeFit.com

[Duma]

Well I have a few questions about the routine I'm following I'm not quiet sure what some things mean. My routine is from http://www.t-nation.com/readTopic.do?id=534922 I was wondering if someone could tell me what supersetting is and what the A1 A1 B1 B2 mean and it also says A1 dips, I'm wondering how many should i do =\ Also what other exercise I could do to replace the Triceps Pressdown and the chin ups. I'm sorry if I'm asking dumb questions I'm pretty inexperienced at this. Any help is much appreciated.

[benjamteal]

A superset is basically one exercise immediately followed with another exercise without rest.

In the workout you listed, the A1, A2 and B1, B2 are the supersets.

So, on day 1, you would do a set of 6 reps of dips immediately followed by a set of 6 bent-over barbell rows.

That said, supersetting is an advance technique. Since you mentioned that you have not had much experience, you should probably consider full body workouts 3 days per week for a while before moving on to try some of the more advanced stuff.

I posted this somewhere else I think...

My full body routine looked pretty much like this:

Leg Extentions 3 x 15
Leg Curls 3 x 15
Flat Bench Press 3 x 10
Wide Grip Lat Pulldown in Front 3 x 10
Seated Shoulder Press 3 x 10
Tricp Pressdown 3 x 10
Standing Barbell Curls 3 x 10
Standing Calf Raises 3 x 10
Crunches 2 x 25

It hits all of the major muscle groups. I usually did the Monday, Wednesday and Friday, but obviously you could choose other days if you like.

[swanso5]

A1 and A2 are alternating supersets like this:

A1 - Squats
rest 70secs
A2 - Dips
rest 70secs
A1 etc

Dips are the same as squats - 10 sets of 3 (get that right not 3 sets of 10)

do you have something to do pull ups on??? if not do one arm db rows here

for tri's do close grip bench press for day 1 and skull crushers day 2 i think to make it easier on elbows