FT Questions....

[Scott Stevenson]

This is what I did for my first work out. Lower body load & upper body pump.
Hammer V Squat 270lbs , 10 reps, 90 sec rest
Smith Squat 135lbs 9 reps, 90 sec rest
Leg ext 110 12 reps, 90 sec rest
Lying Leg Curl 95lbs 8 reps, 90 sec rest
Upper body pump
Smith incline press 135lbs 15 reps 90 sec rest
Pulldown 100lbs 23 reps, 90 sec rest
Cable row 100 lbs 18 reps, 90 sec rest
Side laterals 15lbs 22 reps, 90 sec rest
Dumbell Press 20 lbs 20 reps, 90 sec rest
Preacher Curl 60lbs 25 reps, 90 sec rest
Tricep rope press 50lbs 18 reps
DB Shrug 50lbs 25 reps
Dragged my sorry ass of the floor and came home.
Tomorrow Upper body load, lower body pump
Is this the right to do the loading phase for tier 1??

Nope. Too many sets for Tier I, you're not super setting, and rest interval is not correct.

You'll gain the most from going back and re-reading the section on training and looking closely at the Overview Sheets.

-S