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Female P:
(Weights each side of bar)
Warmup: 5K
Squats: 20 to 21.25K
Chest: 12.5k
Back: 7.5 to 8.75K
Triceps: 8.75K (10K freeweight for overheads; 6K freeweight for kickbacks)
Biceps: 7.5 to 8.75K
Lunges: 18.75K (5K freeweight in each hand for dynamics)
Shoulders: 5 to 6.25K (5K freeweights in each hand for non-bar)
Crunches: 5 K ...
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Even instructors aren't perfect.
Personally I make a judgement based on the scale of the error...if instructor A always does upper then hook and instructor B always does hook then upper..go with it...there's no difference.
If instructor C looks at you blankly and with panic feel free to prompt the next move.
If instructor D ...
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Some favourites I always like to hear:
during crunches: Don't hold on to your ears? Why not? You might pull em off. (The class usually shouts the reply now)
During side plank with leg lift: (to those partcipants unfortuneate to be near the instructors legs) You better hope I'm wearing pants today
When cueing ''chest proud'' ...