New rules of lifting for Women

Barbellerella

I'm in phase 2 right now! Blah!!! Phase 1 is so much better!! I miss DLs and squats =(

LishieFruit89

bump since I was confused too lol

clairyfairy247

Bump

agbaeb

bump

iamladibeast

bump

tmpayton

bump

larene411

My understanding is that you do workout A then after waiting 48 hours you do workout B and repeat doing up to 3 workouts a week with at least 48 hours in between and you do each workout 8 times( I could be wrong and if I am please correct me) I just stared on Wednesday. I am feeling the workout still today. Debating if I should give myself another days rest or do Workout B tonight and then a light run tomorrow.

This is my understanding. I think the goal is three workouts a week, with a minimum of one full day of rest between workout days. You switch between workout A and workout B (so Workout A one day, rest one day, Workout B next day, rest one day, back to workout A) until you have completed both A & B eight times each.

Pascua_j

Bump, just got my book...

Anaconda62

I did my first work-out yesterday, but the charts are confusing.

CharleneExtreme

Here's a simplified version of Stage 1, which someone posted on JP Fitness - should help ye get the gist of it!

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Day 1, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds 9 normal
Seated Row - 1 set of 15 reps, Rest 60 seconds +2.5
Pushups - 1 set of 15 reps, Rest 60 seconds 15 cross
Seated Row - 1 set of 15 reps, Rest 60 seconds done
Stepups - 1 set of 15 reps, Rest 60 seconds done same
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds done
StepUps - 1 set of 15 reps, Rest 60 seconds too easy done
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds done


Day 2, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds (6 at 22.50)
Deadlift - 1 set of 15 reps, Rest 60 seconds (15 at 20)
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (5)
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (10 chairps)
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (same 15)
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (15)
Lunge - 1 set of 15 reps, Rest 60 seconds (9 bw)
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bw)
Lunge - 1 set of 15 reps, Rest 60 seconds (15)
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bzw)


Day 3, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 15 reps, Rest 60 seconds
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
StepUps - 1 set of 15 reps, Rest 60 seconds
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds


Day 4, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds
Deadlift - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds



Day 5, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


Day 6, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


Day 7, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


Day 8, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


Day 9, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


Day 10, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


Day 11, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


Day 12, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


Day 13, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


Day 14, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds


Day 15, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


Day 16, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds

kmayne

Bump

JanetLM73

I just bought the book...bump!

slm0257

Bump

Jess81620

Bump

LifeIsNotADressRehearsal

Bump

1DayMarathonRnner

Bump....reading this book right now.

kcoftx

Thank You!!!!

jlm_getfit

bump

gcr2012

bump

pamelapeldo

bump