THE NEW RULES OF LIFTING FOR WOMEN STAGE 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

lelogosdemoi on January 05, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Back, Thighs, Chest, Abs, Lower Back, Shoulders

Description

Stage 3 workouts from Lou Schuler's book: The New Rules of Lifting for Women.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Snatch	20 lbs.	6	60
	20 lbs.	6	60
	20 lbs.	6	60
Thighs
Romanian Deadlift	50 lbs.	6	60
	50 lbs.	6	60
	50 lbs.	6	60
Back
Bent-Over Barbell Rows	45 lbs.	6	60
	45 lbs.	6	60
	45 lbs.	6	60
Thighs
Overhead Squat	10 lbs.	6	60
	10 lbs.	6	60
	10 lbs.	6	60
Chest
Incline Dumbbell Press	25 lbs.	6	60
	25 lbs.	6	60
	25 lbs.	6	60
Abs
Bridge (Plank)	-	90	30
	-	90	30
	-	90	30
Back
Cable Chop (Woodchopper)	30 lbs.	6	60
	30 lbs.	6	60
	30 lbs.	6	60
Thighs
Barbell Squats	-	24	60
	-	24	60
Dumbbell Lunges	-	12	60
	-	12	60
Lunge Jump	-	12	60
	-	12	60
Jump Squats: Body Weight	-	24	60
	-	24	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent Over Row with Back Extension	45 lbs.	6	60
	45 lbs.	6	60
	45 lbs.	6	60
Thighs
Single-Leg Squat	-	6	60
	-	6	60
	-	6	60
Back
Wide-Grip Front Pulldowns	95 lbs.	6	60
	95 lbs.	6	60
	95 lbs.	6	60
Lower Back
Back Extensions	-	6	60
	-	6	60
	-	6	60
Shoulders
Decline or Braced Dumbbell Row	5 lbs.	6	60
	5 lbs.	6	60
	5 lbs.	6	60
Abs
Ball Crunches	-	6	30
	-	6	30
	-	6	30
Reverse Crunches	-	6	30
	-	6	30
	-	6	30
Side Crunches	-	6	30
	-	6	30
	-	6	30
Lower Back
Back Extension: Ground	-	90	60
	-	90	60
	-	90	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0.000 miles	0	-

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