The series designation tells you in what order you will perform your exercises. Each exercise has a letter and a number assigned to it. This letter and number designate the series code.
“A” series exercises are performed together, “B” series are performed together, and so on. In the first two workouts, this particular trainee performs one set of seated DB external rotation for 10-12 reps on a 4010 tempo, and then rests 75 seconds. He then progresses to a set of flat powell raises for 15-20 reps on a 3010 tempo, and then rests 60 seconds.
Reps, in this case, are short for repetitions. A repetition is a single cycle of a particular exercise from beginning to end. For example, a single push-up constitutes one rep in the push-up.
Sets designate a group of repetitions. In the aforementioned workout, there are 3 sets of each exercise – designated by the “3” to the right of the repetitions data. After three sets are completed of both exercises, the trainee moves on to the next series, labeled with a “B”.
In this case, the B series calls for 4 sets of 8-10 reps for the seated Arnold presses, and 6-8 reps for and mid neutral grip chins. The process concludes in the same manner for the C series exercises.
This next page explains the concept of tempo.
Page 2 of 10