New Rules of Lifting For Women (NROL4W)

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NROL4W help please

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kat239
kat239 Posts: 92 Member
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Hi all,

I sound really silly and I feel stupid, I download NROL4W on my kindle read it but I just don't understand the workout program A? B? numbers. Where do I start?

Wish I bought the book instead of kindle. Is there any charts a can print off that shows the exercises.

So I plan to do Mondays Wednesdays and Fridays

Monday A program
Wednesday B program
Friday A program

is that right? I have done a search trying to find answers but nothing is explaining what I need to know.

I have free weights ,gym ball, and a multi gym at home that are collecting dust I really need to use them. Oh yes and a treadmill exercise bike that ive collected over the years with intentions of using them. But Im just getting fatter and more unfit, Time for a good kick up the *kitten*.

Once again sorry guys for sounding so thick :ohwell:

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  • kat239
    kat239 Posts: 92 Member
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    anyone?
  • rduhlir
    rduhlir Posts: 3,550 Member
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    You start with Stage One.

    You alternate each workout. So:

    Mon A
    Wed B
    Fri A

    Then the next week will be:

    Mon B
    Wed A
    Fri B

    Etc....

    Then you will see some that say B1 B2 or C1 C2....those are alternating sets. So Stage One Workout A1 will be:

    Squats (both sets)
    Push-ups (set 1)
    Seated Row (set 1)
    Push-ups (set 2)
    Seated Row (set 2)
    Step-up (set 1)
    Prone Jackknife (set 1)
    Step-up (set 2)
    Prone Jackknife (set 2)
  • tessa175
    tessa175 Posts: 170 Member
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    Check out this post for more answers:
    http://www.myfitnesspal.com/topics/show/1195229-so-confused

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