Confused about repeats/sets in Programs

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    Confused about repeats/sets in Programs

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    Please help as I am new here and a little confused

    Does this mean:

    set 1
    6 alt biceps curls + 8 upright rows + 8 deadlifts + 10 shrugs + 8 bent over rows + 6 bent over flys .... rest 2 mins ....
    set 2
    5 alt biceps curls + 8 upright rows + 8 deadlifts + 10 shrugs + 8 bent over rows + 5 bent over flys .... rest 2 mins ... etc

    or

    set 1
    6 alt bicep curls + (short break) + 5 alt bicep curls + (short break) + 5 alt bicep curls + (short break) + 4 alt bicep curls rest
    8 upright rows etc.
    set 2
    repeat above

    #2
    Hello!
    Your second guess is the right one, with the exception that you do the whole cycle only once. On the bottom left "Rest: 30 seconds between rests" means you rest for 30 seconds between the biceps curls (for example).
    So: 6 alt bicep curls > 30 secs rest > 5 alt bicep curls > 30 secs rest > 5 alt bicep curls > 30 secs rest > 4 alt bicep curls
    then you do the 2 minutes rest mentioned on the bottom right (you've completed one exercise and move on to the next)
    Next: 8 upright rows > 30 secs rest > etc...
    until the end of the workout. Then you're finished for the day.

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      #3
      Hello @Nihopaloa!

      Thank you very much.

      What I have done:
      set 1
      6 alt bicep curls + (short break) + 5 alt bicep curls + (short break) + 5 alt bicep curls + (short break) + 4 alt bicep curls rest
      8 upright rows etc.
      set 2
      repeat above
      set 3
      repeat again

      lol

      Comment


        #4
        Hi piotrmkubiak I think you may have sold yourself a bit short with the bicep curls (I may be reading you wrong though). I would do it as follows:
        12 bicep curls (6 per arm alternating) then 10 (5 per arm alternating) then repeat the 10 then 8 bicep curls (4 per arm alternating) with a 30-second break between each set. Rest 2 minutes.
        Then 8+8+6+5 upright rows with a 30s break after each set. Rest 2mins.
        And so on, following that sequence, doing the numbers as stated.
        Hopefully that explains it OK.

        Comment


          #5
          Hi @Martyn,

          Thank you. That is what I did. I knew the numbers were for each side/arm/leg meaning numbers were for each arm individually etc. The only difference being I have done it all 3 times for what I thought were 3 sets.

          Comment


            #6
            You did 3 sets? Awesome! I think you are only required to do it once...

            Comment


              #7
              Yep, Ironborn is a non-circuit program, so you're required to do the circuit (heh) only once. Basically, it's a one-lap race, Martyn

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