THE NEW RULES OF LIFTING FOR WOMEN: STAGE 5
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Body Parts:
Back, Thighs, Chest, Abs, Shoulders, Lower Back
Tags:
strength training, Lou Schuler, Lift like a man, look like a goddess, NROLW
Description
Where target reps = 100, means AMRAP (as many reps as possible). Pushups - feet elevated higher each workout (Smith Machine bar is great for this). Hyperextensions - add weight by holding plates or dumbells.
Chin-ups: All should be negatives (jump up or climb up to top of a chin-up and lower self as slowly as possible, once you get to 20 seconds add weight to your feet or with a belt)
Lat pulldowns - use underhand grip, same as for chin-ups. Pull bar down as fast as you can, pause at the bottom for 1 second, take 4 seconds to return the weight to starting position.
Workout Routine Sample
| Cardio Training Exercises (definitions) | Cardio
Distance(miles) | Cardio
Time(min) | Rest (sec.) |
| Box Jumps I | 0.000 miles | 1 | - |
