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.
lelogosdemoi
Rating:
 Unrated
Created By:
lelogosdemoi on January 05, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Dumbbell Snatch20 lbs.660
20 lbs.660
20 lbs.660
Thighs
Romanian Deadlift50 lbs.660
50 lbs.660
50 lbs.660
Back
Bent-Over Barbell Rows45 lbs.660
45 lbs.660
45 lbs.660
Thighs
Overhead Squat10 lbs.660
10 lbs.660
10 lbs.660
Chest
Incline Dumbbell Press25 lbs.660
25 lbs.660
25 lbs.660
Abs
Bridge (Plank)-9030
-9030
-9030
Back
Cable Chop (Woodchopper)30 lbs.660
30 lbs.660
30 lbs.660
Thighs
Barbell Squats-2460
-2460
Dumbbell Lunges-1260
-1260
Lunge Jump-1260
-1260
Jump Squats: Body Weight-2460
-2460
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.)
Back
Bent Over Row with Back Extension45 lbs.660
45 lbs.660
45 lbs.660
Thighs
Single-Leg Squat-660
-660
-660
Back
Wide-Grip Front Pulldowns95 lbs.660
95 lbs.660
95 lbs.660
Lower Back
Back Extensions-660
-660
-660
Shoulders
Decline or Braced Dumbbell Row5 lbs.660
5 lbs.660
5 lbs.660
Abs
Ball Crunches-630
-630
-630
Reverse Crunches-630
-630
-630
Side Crunches-630
-630
-630
Lower Back
Back Extension: Ground-9060
-9060
-9060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles0-

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