New Rules of Lifting For Women - NewBee Question

Fit_Lean_Priya

i have read Page 141 onwards from the book many times, but i am not clear

its written

Squat
Workout 1 2*15
Workout 2 2*15
Workout 3 2*12
Workout 4 2*12

same for pushups, seated rows as alternate workout
and step-up and Prone jackknife as another alternate workout


so do i start with

Sqaut - 2 sets
Pushup - 1 set
seated row - 1 set
Pushup - 1 set
seated row - 1 set
Step-up - 1 set
Prone JackKnife - 1 Set
Step-up - 1 set
Prone JackKnife - 1 Set

and this all repeated 4 times with reps 15-12-10-8 (light/medium/heavy) - all in one day one set after another


am i right or just got it totally wrong?

kirschkuchen

You've got it almost right. Each day you do only one round of exercises as you wrote them down:

Squats - 2 sets
Pushup - 1 set
seated row - 1 set
Pushup - 1 set
seated row - 1 set
Step-up - 1 set
Prone JackKnife - 1 Set
Step-up - 1 set
Prone JackKnife - 1 Set

You do Workout 1A (2 sets, 15 reps) on your first day. Then rest. Then Workout 1B on your next workout day. Then new day, Workout 2A ( again 2 sets, 15 reps). Next workout day, 2B. On the third round - your 6th workout day (after 2 or 3 weeks, depending on how often you train) - you do workout 3a, which is 2 sets, 12 reps and so on. Does that make it more clear?

Fit_Lean_Priya

got it, Thanks
i did 30 minutes yesterday

workout 1,2,3
and wow, it was some serious strength workout