The 4 workouts each have a warm-up and set of exercises. The workouts are broken down into alternating exercises labeled A1 and A2 (if there is a third exercise it will be labeled A3) for the first series, followed by the second series labeled B1, B2 and so forth.
The exercises are meant to be done consecutively for the prescribed sets and reps. Please incorporate rest times as needed for your body – shorter rests for high reps/low load, longer rests for low reps/high load.
If an exercise states 3×5, the amount of sets is the first number, and the amount of repetitions is the second number. If it states ‘x5/5’, this means 5 per side (arm or leg). If it states ‘x5’, it means 5 reps total.