About the 12-week program

  • Posted by a hidden member.
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    May 09, 2008 11:27 PM GMT
    I'm sorry for making a new thread, i would post in 'Strong and Lean 12-Week Workout Support Group' .. but i'm afraid my question would not be noticed.

    I wanted to start this program but i'm having trouble figuering out where and how to start, i get that it's all in there but i can't seem to understand. Yeah that sums it up .. i don't get it .. i guess my excuse is that english is not my native language and all those words are just overwhelming when i just want to have a clear view over the program.

    So question: how do i read the program?

    Help is appreciated of course, and those who read this and think 'meh i could explain this but i don't feel like typing', i know what you're like .. i am you icon_evil.gif Just want you to know that i got my eye on you ...

  • NYCguy74

    Posts: 311

    May 10, 2008 4:20 AM GMT
    Basically just read down the list in the table that starts with "warmup" and goes to workout sequence 1 and workout sequence 2

    ExerciseMusclesReps (Goal)Weight (Goal)Reps (Actual)Weight (Actual)
    SET 1
    Cable Side RotatorsShoulders (rotator cuffs)15 each armLight
    Dumbbell Up RotatorsShoulders (rotator cuffs)15Light

    so for this you would do 15 cable side rotators with the left then 15 with the right arm

    then 15 "dumbell up rotator" which you do with both arms at the same time.

    the chart at the bottom is just basic exercise directions.
    Click the exercise name to get a little video or some pictures of how to do it.

    each day of each week has it's own table.
  • Posted by a hidden member.
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    May 10, 2008 9:12 AM GMT
    Alright thanks, and if i click on week 1, do they mean i have to do all that every day of week 1?


    NYCguy74each day of each week has it's own table.

    Yeah see this is what i don't see.
  • NYCguy74

    Posts: 311

    May 10, 2008 2:04 PM GMT
    it's at the very top of the page, above the picture that says "strong and lean"

    It's a little out of order, since the week selection is below the day.
  • auryn

    Posts: 2061

    May 11, 2008 12:00 AM GMT
    the weeks are in order, vertically, on the left side of the page and the days are in order, horizontally, near the top of the page. Click a number for a different day. You'll do a new group of exercises every other week.

    Take your time and the appropriate time to rest between exercises and you'll make it through.

    If you're still confused, I'm sure you can IM anyone that's ever posted in the forum or contact Mike or Jeff directly via email.

    I'm two weeks from the end!!!
  • Posted by a hidden member.
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    May 11, 2008 10:49 AM GMT
    Got it! Thanks for the help, y'all. icon_wink.gif