THE NEW RULES OF LIFTING FOR WOMEN STAGE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lelogosdemoi
Rating:
 Rating: 5.0/5.0
Created By:
lelogosdemoi on October 14, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Back, Chest, Abs, Lower Back, Shoulders
Tags:
Schuler, lelogosdemoi, NROL for Women, New Rules of Lifting for Women, Lift Like a Man Look like a Godess
Description
16-workout Stage 1 from Lou Schuler's book "The New Rules of Lifting for Women". 8 A day workouts, 8 B day workouts, lifting 3 days a week with rest days between.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats20 lbs.1560
20 lbs.1560
Back
Seated Cable Rows50 lbs.1560
50 lbs.1560
Chest
Incline Pushups: Hands on Bench-1560
-1560
Thighs
Dumbbell Step Ups20 lbs.1560
20 lbs.1560
Abs
Swiss Ball Jackknifes-830
-830
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts45 lbs.1560
45 lbs.1560
Shoulders
Standing Dumbbell Press12 lbs.1560
12 lbs.1560
Back
Wide-Grip Front Pulldowns40 lbs.1560
40 lbs.1560
Thighs
Dumbbell Lunges30 lbs.1560
30 lbs.1560
Abs
Ball Crunches-830
-830
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

Workout routine comments

Start with a weight you think you can do 20 reps of, if it's possible to do just body weight, start with that. Then try to move up in weight each day that you repeat an exercise. You should be working hard enough that you can't talk and lift at the same time, but should not be maxing out on your last rep. The first exercise should be performed alone, the next 4 should be done in alernate sets. Example: Squats, 2 sets (rest between) Seated Cable Rows (rest), Pushups (rest) Seated Cable Rows (rest), Pushups (rest) Dumbbell Step Ups (rest), Jackknifes (rest) Dumbbell Step Ups (rest), Jackknifes (rest)
 
November 2, 2009 at 2:14pm



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