New Rules of Lifting For Women (NROL4W)

Join

Confused.

follmer20
follmer20 Posts: 129 Member
in Social Groups
I'm confused about the workouts. I don't understand what it's saying at all? Is this a dumb question? I'm really lost. Can someone please help me.
«1

Replies

  • mgmlap
    mgmlap Posts: 1,377 Member
    so workout A you do consecutively
    workouts B-C..you alternate
    and same with D and E..

    So for the first set

    Squats 15 times..rest 60
    squat 15 times..rest 60
    pushups..15..rest 60
    row 15...rest 60
    pushup 15..rest 60
    row 15..rest 60
    step ups-15.rest 60
    pull in-8...rest 60
    step up 15..rest 60
    and then finally.
    pull in 8..workout completed...
  • follmer20
    follmer20 Posts: 129 Member
    When do I do workout b?
  • curlygirly80
    curlygirly80 Posts: 176
    When do I do workout b?


    Workout A and B alternate. If your week goes aba the following week is bab.
  • runbyme
    runbyme Posts: 522 Member
    Sorry if this takes a lot of page space but I was confused about this also and a very kind lady from the NROL4W website sent this to me! I hope this helps!:flowerforyou:



    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
    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 2, 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 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

    This completes Stage 1!
  • follmer20
    follmer20 Posts: 129 Member
    Thank you so much. That helped a lot! :-)
  • maxiechild
    maxiechild Posts: 30 Member
    Thanks for this!
  • Annafly3
    Annafly3 Posts: 63
    https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0


    This might help you..
  • KAA1982
    KAA1982 Posts: 90 Member
    Sorry if this takes a lot of page space but I was confused about this also and a very kind lady from the NROL4W website sent this to me! I hope this helps!:flowerforyou:



    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
    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 2, 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 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

    This completes Stage 1!

    AWESOME, thank you!!!
  • sarita446
    sarita446 Posts: 28 Member
    I just started on Monday and posted the same question on the FB group! Thanks so much for clarifying! This was extremely helpful.
  • NthnButMoonshine
    NthnButMoonshine Posts: 125 Member
    Sorry if this takes a lot of page space but I was confused about this also and a very kind lady from the NROL4W website sent this to me! I hope this helps!:flowerforyou:



    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
    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 2, 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 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

    This completes Stage 1!

    Dont forget somewhere around Workout 5 (I could be off on the number, I dont have my book handy), the sets go from 2 sets of each exercise to 3 sets of each exercise!!
  • skullik
    skullik Posts: 142 Member
    Bump!
  • catpow2
    catpow2 Posts: 206 Member
    Bump
  • Nefetete
    Nefetete Posts: 343 Member
    bump
  • yeshualovesme
    yeshualovesme Posts: 121 Member
    https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0


    This might help you..


    This was extremely helpful! Do you have it for workout b? Got the kindle book and really was struggling to totally "get" it - now I do!
  • zweetblue
    zweetblue Posts: 4
    thank you so much for this!!! I have spent all day trying to figure the schedule out to start tomorrow and I finally thought to come hear and search for a group. Your post was on time and I will be starting tomorrow. Im loving the book so far, but the workout plan had me going crazy
  • jfrankic
    jfrankic Posts: 747 Member
    Best of success to all of those starting soon!! About 4 weeks in here and LOVING IT!!!! This group is pretty awesome too. A bunch of strong, heavy lifting women....of course it rocks!!
  • rachelilb
    rachelilb Posts: 179 Member
    Bump
  • gloriapiz55
    gloriapiz55 Posts: 73 Member
    https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0


    This might help you..

    AWESOME, thanks!!!
  • AnnaVee84
    AnnaVee84 Posts: 345 Member
    thanks for the spreadsheet!!
  • rachelilb
    rachelilb Posts: 179 Member
    OMG! I am sooo confused! How does anyone get this program or am i just that dumb!? I now understand Stage 1 because of the explanation here but just started reading stage 2 and I am even more confused! Does anyone want to layout stage 2 for us dummies?? Pleaseeeee

    Also, For the special workouts i stage 1 do we do them at the end of each workout everyday???

Categories