by villain
Atleast 1 day rest after every workout day. Highly suggest an energy drink through exercies as these will be very fatiguing. A. and B. followed by an excersice stands for Superset. AMRAP is for as many reps as possible, partial reps are fine at end. Cluster set is to choose a comfortable weight that is able to be repped for atleast 10 reps, use that weight and do 3-5 reps with 10-15 second rest inbetween for 3-5 minutes. Paused is pausing at the bottom for a second then exploding back up. As for progression, once the highest rep count is reached for 2 sets, weight must go up, Try not to exceed rep count. You may go up in weight if you are repping very close to highest rep count. REMEMBER: Quality over quantity, keep form clean throughout every rep. Controlled full stretch on the way down and explosive on the way up. Add in Ab work whenever though day, 2-3 sets, AMRAP of a decline sit up or leg raise.