New Rules of lifting for women. HELP!!!!!!

Lisa1971

Hey ladies! Please please please tell me what workouts to do for Stage 1 in the NROL4W! I have the book, but do not understand what I need to do on mon, wed, and Friday. I am SO confused! How many exercises do I need to do and what are they? This book is confusing me!

PS. I know there's a group for this but wanted to ask the question here since this forum gets more traffic.

Thanks so much!

Lisa

Lisa1971

Anyone????:sad:

catolerico

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

mdcoug

This post has some good advice: http://www.myfitnesspal.com/topics/show/935498-bluf-please

artbkward

Reading through the group posts is helpful too. There is a different post for each stage of NRLFW.

Lisa1971

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

Thank you!!!!!!!!!!!!!!!

artbkward

Nice profile pic btw

Lisa1971

This post has some good advice: http://www.myfitnesspal.com/topics/show/935498-bluf-please

Thank you! I will print this out!

Lisa1971

Nice profile pic btw

Hey, you also! Go Bucks!!!!!!!!

currlee

bump

doty0815

Bump I asked for help the other day and didnt get much glad you got some answers

suzmedder

Bump!

I am going to start this in the next week or so, just reading through the book and getting bit confused too!

Also, any advice on what weight to start on...how do you work that out? AND do you eat right after your workout as the book suggests, if so what - protein bar/shake or something else?!

Cheers, also more friends on the NROLFW journey would be great