FLI Workout A, B

[Delta_Duck]

I'm just starting NROL with FLI and I'm trying to gauge what everyone has done or doing for FLI do you do workout "A":mon-tues, "B":thr-fri?
or do you do "A":mon "B":tue "A":thr "B":fri?
This may sound noobish but i want to make sure I'm getting the best results, i haven't lifted weights in over 3 years so hitting the iron again is gonna be "fun" also can I do all the squat supersets or any exercise for that matter 1,2,3, or do I need to do 1st set of each exercise then start over with the next set? thanks for the help on this.

[frogguruami]

A - Monday
B - Tuesday
A - Friday
B - Saturday

That was my schedule.

[stingo]

I think the book states you can work up to 4 times in a week, but not more than two days in a row.

As for the supersets, if you had a Squat/Cable Row superset you'd alternate one set of squats with one set of rows, resting in between sets for the number of seconds the book states.

[Hunter]

Hmmm... you live in the duck capital of the US and your moniker is Delta Duck (quack um in, stack um out - nice). I think you and I might get along!!

[Delta_Duck]

Hunter, this year was for making memories, it was the best hunting i've seen since the early nineties. The timber hunts just about left us all speechless. If you get down this way this year give me a yell the last two weeks of hunting season I always take off and usually the ducks don't disappoint during this time. The last week of season we were done in 30 minutes or less everyday something you don't get to see most hunts. Look forward to hearing from ya

[bacardio]

Originally Posted by stingo

I think the book states you can work up to 4 times in a week, but not more than two days in a row.

As for the supersets, if you had a Squat/Cable Row superset you'd alternate one set of squats with one set of rows, resting in between sets for the number of seconds the book states.

I am going to have to reread it to be sure, but I recall the book stating you should do your full RI in-between the exercise in the superset. Unless the program sets not to, such as the giant set at the end of Fat Loss III

For example:

squat
RI
seated cable row
RI
squat
RI
seated cable row
RI
squat
RI
seated cable row
RI

[stingo]

Originally Posted by bacardio

I am going to have to reread it to be sure, but I recall the book stating you should do your full RI in-between the exercise in the superset. Unless the program sets not to, such as the giant set at the end of Fat Loss III

[Ed McMahon]You are correct sir![/Ed McMahon] - when I said resting between sets, I meant between each set of exercises, which is how you have it written out.

[Delta_Duck]

Originally Posted by bacardio

I am going to have to reread it to be sure, but I recall the book stating you should do your full RI in-between the exercise in the superset. Unless the program sets not to, such as the giant set at the end of Fat Loss III

For example:

squat
RI
seated cable row
RI
squat
RI
seated cable row
RI
squat
RI
seated cable row
RI

Thanks for the explanation on this