Question about NROLFW Stage 1

meeper123

Ok So I am pretty confused about what workouts go into what workouts.... I did find this on here but I am not even sure what this means lol

WORKOUT A

A: squat. 1 of 2 sets
A: squat. 2 of 2 sets
B1: push-up. 1 of 2 sets
B2: seated row. 1 of 2 sets
B1: push-up. 2 of 2 sets
B2: seated row. 2 of 2 sets
C1: step-up. 1 of 2 sets
C2: prone jack knife. 1 of 2 sets
C1: step-up. 2 of 2 sets
C2: prone jack knife. 2 of 2 sets

WORKOUT B

A: deadlift. 1 of 2 sets
A: deadlift. 2 of 2 sets
B1: DB shoulder press. 1 of 2 sets
B2: wide grip lat pull down. 1 of 2 sets
B1: DB shoulder press. 2 of 2 sets
B2: wide grip lat pull down. 2 of 2 sets
C1: lunge. 1 of 2 sets
C2: swiss ball crunch. 1 of 2 sets
C1: lunge. 2 of 2 sets
C2: swiss ball crunch. 2 of 2 sets


So am I doing squats 2 times or just 3 sets and same with the deadlifts. Are these all right? Should I be doing different ones?

meeper123

anyone?

sarah2002

Check out the NROLFW group. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w.

mdcoug

Workout A is one workout and Workout B is the second workout. You alternate between these two workouts for the first stage.

So, it's really just as simple as it's outlined there:

Day 1
A: Squat, 15 reps at X lbs.
Rest 60 sec
A: Squat, 15 reps at X lbs.
Rest 60 sec

B1: Push up
Rest 60 sec
B2: Seated row, 15 reps at X lbs
Rest 60 sec
B1: Push up
Rest 60 sec
B2: Seated row, 15 reps at X lbs
Rest 60 sec

C1: Step-ups, 15 reps, each leg at X lbs
Rest 60 sec
C2: Prone Jack Knife, 10 reps
Rest 60 sec
C1: Step-ups, 15 reps, each leg at X lbs
Rest 60 sec
C2: Prone Jack Knife, 10 reps

There's a post that I have saved somewhere that does a better job explaining it. I'll see if I can find it and come back here to post it.

meeper123

Check out the NROLFW group. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w.

it says page not found

meeper123

Workout A is one workout and Workout B is the second workout. You alternate between these two workouts for the first stage.

So, it's really just as simple as it's outlined there:

Day 1
A: Squat, 15 reps at X lbs.
Rest 60 sec
A: Squat, 15 reps at X lbs.
Rest 60 sec

B1: Push up
Rest 60 sec
B2: Seated row, 15 reps at X lbs
Rest 60 sec
B1: Push up
Rest 60 sec
B2: Seated row, 15 reps at X lbs
Rest 60 sec

C1: Step-ups, 15 reps, each leg at X lbs
Rest 60 sec
C2: Prone Jack Knife, 10 reps
Rest 60 sec
C1: Step-ups, 15 reps, each leg at X lbs
Rest 60 sec
C2: Prone Jack Knife, 10 reps

There's a post that I have saved somewhere that does a better job explaining it. I'll see if I can find it and come back here to post it.

Ok sweet thanks that's what I found on google as well I aslo found this site its got videos for the harder moves its such a huge help:

http://ironsisters.blogspot.com/2012/02/nrolfw-week-one-tutorial.html

mdcoug

Found it: This is a great explanation:
http://www.myfitnesspal.com/topics/show/935498-bluf-please

sarah2002

Check out the NROLFW group. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w.

it says page not found

Oh, you need to leave off the period. http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
This group has been really helpful for me, so hope it helps you!