New Rules of Lifting For Women (NROL4W)

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Confused.

follmer20
follmer20 Posts: 129 Member
edited November 12 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.

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???
  • wowamom87
    wowamom87 Posts: 63 Member
    Your guide isn't matching up to my book. On day one of A you have: 2 sets of squats-correct but then have one set of pushups then one seated row. The book say two sets of pushups then two sets of seated rows. Why have you alternated?
  • gadenni34
    gadenni34 Posts: 294 Member
    Your guide isn't matching up to my book. On day one of A you have: 2 sets of squats-correct but then have one set of pushups then one seated row. The book say two sets of pushups then two sets of seated rows. Why have you alternated?

    you are supposed to alternate. 1 set of pushups followed by one set of seated rows and then you go back to pushups for your second set. end that with your second set of seated rows.
  • jesspi68
    jesspi68 Posts: 292
    https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0


    This might help you..

    Thank you!! This helped me a lot!
  • jchrisman717
    jchrisman717 Posts: 780 Member
    Awesome thanks for posting! Can't wait to get over this sickness so I can get started.
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    From day 9 it should be 3 sets of 10 reps, you have only put 1??
  • phieaglefan
    phieaglefan Posts: 107 Member
    Bump for later :)
  • M00NPYE
    M00NPYE Posts: 193 Member
    https://docs.google.com/spreadsheet/ccc?key=0AmBawuhJvld5dFBNQnRfMUNtU3F4TXc4YmdpWWQyRnc#gid=0


    This might help you..

    THANK YOU THANK YOU THANK YOU!!! :flowerforyou:
  • suzmedder
    suzmedder Posts: 49 Member
    Bump!

    This is the most helpful post I have come across. Only got the book last night and have read first chapter, but on reading posts and websites and such I'm getting more and more confused by it all. I have lost 10lbs in the last five weeks using 'traditional' methods - cardio, low calories, etc and am now after some toning and definition, though at the moment feel very uneasy about using the weight area in the gym, with all the HUGE men in here, so its going to take a good deal of physching myself up!!

    I hope to start in the next week or so after I've read some more of the book, anyone who wants to add me as a friend, offer tonnes of advice on this I'd be very very grateful?! :)

    Cheers,
    ABSOLUTLE Weight-Lifting Beginner!!
  • BreMurie
    BreMurie Posts: 50 Member
    I hear ya on the confusion, I'm six workouts in and my only advice is, don't look ahead at the workouts and read the whole book before trying to understand it. I was waiting for my book via UPS and was reading up on the website and it seemed sooo confusing I was almost scared to start! However, reading the book and getting a grasp on the concepts and then going back and reading what other people had questioned helped me a lot before I got started. It seems there are a lot of people who are much further in and even done with the program so maybe they'll have 'later on' advice for you, but for getting started hopefully that helps :)
  • designerdiscounts
    designerdiscounts Posts: 517 Member
    Bump
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