What do these mean?
Example from the Waterbury 10x3:
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a superset pairing
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
This means you perform A1, rest 60 seconds, A2, rest 60 seconds, A1, rest 60 seconds, etc. until the prescribed number of sets are completed before you move on to B1/B2.
For example:
dips - 6 reps
rest 60 seconds
rows - 6 reps
rest 60 seconds
dips - 6 reps
rest 60 seconds
rows - 6 reps
rest 60 seconds
dips - 6 reps
rest 60 seconds
rows - 6 reps
rest 60 seconds
dips - 6 reps
rest 60 seconds
rows - 6 reps
rest 60 seconds
Move on to B1/B2 superset
Usually, when you see the term ‘superset,’ it means perform A1, no rest, A2, rest 60 seconds and repeat until number of sets are completed. But Waterbury does the rests periods after each set instead of superset.
And if I’m not mistaken, the exercises are taken from Waterbury’s Summer Project, not 10x3. 10x3 is 10 sets of 3 reps, where as the 4 sets of 6 reps are taken from another program, I believe Summer Project, but not sure.