NROL beginner questions...

[jesse_james]

Hey everyone. I've bought NROL a long time ago, but am just now about to start FL1 and I've got a few questions.

1. I don't understand the routine unfortunately. I know to do the squats and rows as supersets, but I don't quite get the workouts 1,2,3, etc, designation. Should I do 1 set of 15 reps squat, followed by 1 set of 15 reps rows, then another set of squats, then another set of rows? Is that 1 superset? If so, when do i change the reps to 12 and 10?

Also, i only can work out at home due to work and I'm not sure what exercises to replace such as the cable seated rows, and lat pull downs. I use adjustable dumbbells, bench, swiss ball, and pull up bar. Are there any other things I can do for these exercises using the equipment I have on hand?

Thanks alot guys. I'm really looking forward to starting NROL!!

[Defiant1]

Originally Posted by jesse_james

Hey everyone. I've bought NROL a long time ago, but am just now about to start FL1 and I've got a few questions.

1. I don't understand the routine unfortunately. I know to do the squats and rows as supersets, but I don't quite get the workouts 1,2,3, etc, designation. Should I do 1 set of 15 reps squat, followed by 1 set of 15 reps rows, then another set of squats, then another set of rows? Is that 1 superset? If so, when do i change the reps to 12 and 10?

Also, i only can work out at home due to work and I'm not sure what exercises to replace such as the cable seated rows, and lat pull downs. I use adjustable dumbbells, bench, swiss ball, and pull up bar. Are there any other things I can do for these exercises using the equipment I have on hand?

Thanks alot guys. I'm really looking forward to starting NROL!!

1. You do one set of 15 reps for squats, rest, one set of 15 reps rows, rest, then repeat all of that 2 more times. You do each workout a set amount of times and progress to lifting less reps with heavier weights over time.

2. You can use cable seated rows with bent over db/bb rows. You can use db pullovers, or pullups for lat pull downs.

It is a really fun and challenging program...all of the workouts are!

[jesse_james]

Gotcha. That's what I thought, but I wanted to make sure. Why do the workouts say 1,2 then 3,4, etc...

[kmnutt]

Workout sequence (at least how I understand it)

Workout 1 =

Day 1 workout A 15 reps each
Day 2 workout B 15 reps each

Workout 2 = same

Workout 3 =

Day 1 workout A 12 reps each
Day 2 workout B 12 reps each

Workout 4 = same

Workout 5 =

Day 1 workout A 10 reps each
Day 2 workout B 10 reps each

Workout 6 = same

I hope that makes sense. If I'm wrong, someone please correct me.

[stingo]

I did FL 1,2, and 3, as well as H1 all with dumbbells and an assisted pull-up machine. Is it optimal? Probably not, but it's close enough.