NROLFW advice needed!!

hollie5by5

My copy of the book arrived today and I've just been reading it but am a little confused about the workouts.. Am I right in thinking that I start with stage 1 workout A. Workout A contains 5 exercises which I complete 2 sets of. Is it only the 5 exercise you complete at each workout?

Also I have lost 38lbs so far and have another 24 to go, should I wait to start the programme until I have lost the weight or will it help me shift the lbs??

Tara4boys

I would start now - it will help with weight loss and you'll look better too!

I admit the workouts - especially stage 1 are confusing.

Work out A you do this:
Squat 1 set, 15 reps, 60 sec. rest
Squat 2 set, 15 reps, 60 sec. rest
Push-up 1 set, 15 reps, 60 sec. rest
Seated Row 1 set, 15 reps, 60 sec. rest
Push-up 2 set, 15 reps, 60 sec. rest
Seated Row 2 set, 15 reps, 60 sec. rest
Step-up 1 set, 15 reps, 60 sec. rest
Prone jackknife 1 set, 15 reps, 60 sec. rest
Step-up 2 set, 15 reps, 60 sec. rest
Prone Jackknife 2 set, 15 reps, 60 sec. rest

You rest a day then do Workout B in the same fashion. Then you wait a day and do Workout A again.

So your week might look like this:
Mon: 1A Wed: 1B Fri: 2A Sun: 2B Tue: 3A etc.

The reps and sets vary every few workouts. Weeks 1 and 2 you do 2 sets of 15 reps, Weeks 3 and 4 you do sets of 12 reps.

The workouts are less complicated in the next stages.

Martucha123

you might want to post this topic here
http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

they should have been able to help

hollie5by5

Thanks for the replys both.. Will check out that link now.

AlsDonkBoxSquat

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

have you checked out the group?