Quick story time: I had a client for 2 years who was an intermediate at training, and one day on our call i was mentioning a superset and she had no idea what I was talking about. What do I do when there is more than one exercise within a training section?
With our programs you will see multiple exercises paired together for efficiency within the same series (A, B, C, D, et cetera). When this occurs, this is referred to as a “superset” and the exercises are to be performed together in sequence. Workouts that are in a sequence will be listed first with a letter and then with a number. All exercises with the same letter are in the superset you should be doing.
So your workout might look some thing like:
For example an A Series might look like:
In this example: You will perform 6-8 DB RDLs @30X1 tempo then rest :60 seconds. Then you will perform 10-12 DB Bench Press @2111 then rest 2min. You will repeat this sequence two more times for a total of 3 working sets. (DB RDL then DB Bench Press)
For example for a D Series might look like:
In this example: You will perform 12 Alt Dumbbell Curls then rest :30 seconds. Then you will then perform a 50ft Single Arm Farmer’s Carry then rest 30s. Then you will then perform 20 alternating reps of a Quadruped Pull Through then rest 60s. You will repeated this sequence two more times for a total of 3 working sets. (ALT DB Curls then Single Arm Farmers Carry then Quadruped Pull Through)
PS. FOLLOW THE REST TIMES!! The rest time between exercises and sets is prescribed precisely to elicit a specific response from your body.