Can someone please specify for me. I had an old book and based my workout off of those, but I'm thinking based on the spreadsheets you can download that it changed.
Was it 2 exercises for every body part increasing weight with reps of 12, 10, 8, 6, and then back to 12? The spreadsheet I downloaded looks like it's 1 exercise for every body part and 12, 10, 8, 6, 12, 12...but don't know if those are supposed to have weight changes for the last two 12's. Can someone please clarify for me? thanks!~
Definately one exercise per muscle group. Otherwise it would be impossible to get an upper body workout finished in 46 minutes :)
So for example (weights are random)
dumbell bench press
1st set: 12 reps 50 lbs
rest 1 min
2nd set: 10 reps 60 lbs
3rd set: 8 reps 70 lbs
4th set: 6 reps 80 lbs
5th set: 12 reps 70lbs
no rest and switch exercise
6th set dumbell flys 12 reps 40lbs
rest 2 minutes
move on to next muscle group
Here is a link to something I posted about this:
All the best
How odd, i too have the old book. It does say 12, 10, 8, 6, 12 on 12 back to back, but the second and final 12 is same body part but with a different excersize... e.g. i do dumbell press for chest but for the very final 12reps i do flys. Its simply changing the excersize so shouldnt affect your time if you are well organised.
Oh, i generally have to drop my weight by a kg for chest to do the flys, but i have them ready so i can drop the weights down on chest press and quickly pick up the lighter weight for flys..
thanks! I got it!
My book also says 12,10,8,6 then 12 too!! I usually use the weight from the 10 reps again for the 12 on the end..... and then it suggests a different exercise for the last 12 in the same group with a similar or whatever you can handle for that one ...weight.
© Abbott Laboratories,2013