Question for those doing NROL4W

diamondfit1

Can someone clarify for me. For stage one for Workout A for example it has squats and then workouts 1,2, workouts 3,4 etc... are we supposed to do all the exercises (1 and 2, 3 and 4...) or just pick either workout 1 or 2 for that specific day? thanks for your help!

Achrya

I'm also starting this (today!) and I assumed it's Workout A, 1234 one day then work out B, 1234 and then rinse in repeat for 5 1/2 weeks (assuming you work out every other day+have a rest day)

diamondfit1

yeah but what about workouts 5,6,7,and 8? are we supposed to do all 8 workouts the same day that are under squats?

catolerico

It can be a little confusing to figure out the workouts at first. Here's how it breaks down.

Workout A:
Squats
Push ups
Seated rows
Step ups
Prone jacknifes

First you do the sets of squats, then do one set of push ups, rest 60 seconds, do the seated rows, rest 60 seconds and repeat. Same with the step ups and jacknifes, one set, rest 60 seconds, next set, rest 60 seconds and repeat.

Workout B breaks down like this:
Deadlifts
Lat pull downs
Shoulder presses
Lunges
Swiss ball crunches

It follows the same format as workout A, all the deadlifts, then the alternating sets of pull downs and presses, then lunges and crunches.

There's a spreadsheet available here that breaks everything down (including the calorie and macro goals): http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

You can also join the NROLFW group: http://www.myfitnesspal.com/groups/discussion/102-new-rules-of-lifting-for-women-nrol4w

Hope this helps. I'm about halfway through stage one and really enjoying it.

skinnylynnie74

I'm buying the book on payday, so I'm bumping this for reference.

snooj

Workout 1, 2, 3, etc, refer to which workout you're doing. So,
day 1: workout A 1 (first A workout)
day 2: workout B 1
day 3: workout A 2 (second A workout)
day 4: workout B 2
day 5: workout A 3 (third A workout)
etc.

So, on your first day for workout A, you'll do the sets and reps for squats as depicted in workout 1. Then you'll do whatever the next exercises are also for workout 1.