Bodybuilding Forums

I downloaded the work off logs off TA 3.0,
and I have no idea how to read it.

How many sets of 7-12 reps do I do? just one of that muscle group each day?
what exercises am I doing each day?

There's a frequently asked questions article on the front page, and everything you asked is in the book. Mark specifically said read the WHOLE BOOK.

Phailyoor4lyfe you do 1 set only but you must go to absolute failure hitting at least 7-12 reps for that set rest 2 mins befor going to next exercise.

mass phase workout
LEGS
Squats 1 set to failure
rest 2 mins

LATS
Pull Downs 1 set to failure
rest 2 mins

SHOULDERS
Lateral Raise 1 set to failure
No Rest
Overhead Press (superset) 1 set to failure
rest 2 mins

BICEPS
Cable Preacher Curl 1 set to failure
rest 2 mins

TRICEPS
McManus Pushdown 1 set to failure
rest 2 mins

CHEST
Pec Deck 1 set to failure
rest 2 mins

TRAPS
Cable Shrugs 1 set to failure
rest 2 mins

CALVES
Calf Raises 1 set to failure
rest 2 mins

WRISTS
DB Wrist Curl 1 set to failure
rest 2 mins

ABS
Decline Sit-Up 1 set to failure
FINISHED!

Have a 72hr rest and repeat if stronger than last workout have a 48hr rest befor next session. When you have hit three mass phase workouts your 4th will be a Consolidation same principal 1 set to complete failure.

Consolidation workout
BACK
Deadlifts 6-9 Reps! 1 set to failure
rest 2 mins

BICEPS & LATS
Palms-Up Pull Downs 1 set to failure
rest 2 mins

TRICEPS, SHOULDERS, & CHEST
Dips 1 set to failure
rest 2 mins

LEGS
Leg Press 1 set to failure
FINISHED!

Repeat the mass phase for another 3 times than followed by a Consolidation workout continue this till you have completed a 10 week cycle.

Thanks SO much.
this answered all my questions.

Good luck with the routine, and try to read the whole eBook it will answer all your questions, I have gone through the book at least twice.

Dont know if im being harsh here but what i dont understand is why there so many questions and every question seems to be answered in the book already. Come on people reading the book once wont be enough as its a lot to take in, read sextions think about what youve read, helps you understand what youve read then goto next section do same etc.

Only gives your mind a clearer picture and helps understand more and helps train better. Maybe thats just me though