New Rules of Lifting For Women (NROL4W)

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help please

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89nunu
89nunu Posts: 1,082 Member
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I have a little bit of a problem and could need your help please :)

I'm supposed to do stage 7 workout 3 tomorrow but gave my book to a friend to look at (spreading the word that women should lift) she was supposed to give it back by now but she left it for the one or the other reason in her other flat so doesn't actually have access to it herself.

Could one of you lovely ladies please tell me what I am supposed to do in s7 w3?
I'd be forever grateful! :flowerforyou:

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  • 89nunu
    89nunu Posts: 1,082 Member
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    Anyone please??
  • rrsuthy
    rrsuthy Posts: 236 Member
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    Barbell deadlift 2 sets, 6 - 8 reps, 90 secs rest

    Alternating sets
    Static lunce, rear foot elevated 4 sets, 15 - 20 reps 30 secs rest
    Push ups, 4 sets, 15 - 20 reps, 30 sec rest
    Barbell romainain deadlft 4 sets, 15 - 20 reps, 30 sec rest
    Dumbbell bent over row - 4 sets, 15 - 20 reps, 30 sec rest
  • 89nunu
    89nunu Posts: 1,082 Member
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    Thank you very much!! You're a star and saved my day!!

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