New Rules of Lifting For Women (NROL4W)

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Just starting....

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mmmb300
mmmb300 Posts: 10 Member
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And I'm sure it's been all talked about here before on how to start... but everytime i open the book to follow the program I get all confused.

can some one break down stage one for me?

Like on my 1st day I did one of each of the excersizes in stage1 A and 2 days later 1 did one of each of the excersizes in stage 1B. All for the reps and sets laid out. (what... 4 sets of 15, 12, 10, 8 reps)
Doesn't feel like I'm doing enough!

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  • PBsMommy
    PBsMommy Posts: 1,166 Member
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    Workout A 1
    Squats 15 reps
    Squats 15reps
    Push ups 15 reps
    Seated row 15 reps
    Pus ups 15 reps
    Seated Row 15 reps
    Step ups 15 reps each leg
    Prone jackknife 8 reps
    Step ups 15 reps each side
    Prone Jackknife 8 reps

    That should have been the first A workout you did.

    Then 48 hours or more later you would do the first B workout

    B1
    Deadlift 15reps
    Deadlift 15 reps
    Dumbbell shoulder press 15 reps
    Wide grip lat pulldown 15 reps
    Dumbbell shoulder press 15 reps
    Wide grip lat pulldown 15 reps
    Lunge 15 reps each side
    Swiss ball crunch 8 reps
    Lunge 15 reps each side
    Swiss ball crunch 8 reps

    You would repeat the above the for the next two workouts.. or if you are doing the longer version of Stage one (three workouts at each level) then you would repeat those twice. Sooo

    A2
    Squats 15 reps
    Squats 15reps
    Push ups 15 reps
    Seated row 15 reps
    Pus ups 15 reps
    Seated Row 15 reps
    Step ups 15 reps each leg
    Prone jackknife 8 reps
    Step ups 15 reps each side
    Prone Jackknife 8 reps

    B2
    Deadlift 15reps
    Deadlift 15 reps
    Dumbbell shoulder press 15 reps
    Wide grip lat pulldown 15 reps
    Dumbbell shoulder press 15 reps
    Wide grip lat pulldown 15 reps
    Lunge 15 reps each side
    Swiss ball crunch 8 reps
    Lunge 15 reps each side
    Swiss ball crunch 8 reps

    A3 and A4 will be the same as A1 and A2 EXCEPT you decrease the reps to 12 (Prone Jackknife only 10 reps)
    B3 and B4 will be the same as B1 and B2 EXCEPT you decrease the reps to 12 (Swiss Ball crunch only 10 reps)

    A5
    Squats 10 reps
    Squats 10 reps
    Squats 10 reps
    Push ups 10 reps
    Seated rows 10 reps
    Push ups 10 reps
    Seated rows 10 reps
    Push ups 10 reps
    Seated rows 10 reps
    Step-ups 10 reps
    Prone Jackknife 12 reps
    Step-ups 10 reps
    Prone Jackknife 12 reps
    Step-ups 10 reps
    Prone Jackknife 12 reps

    B5
    Deadlift 10reps
    Deadlift 10 reps
    Deadlift 10 reps
    Dumbbell shoulder press 10 reps
    Wide grip lat pulldown 10 reps
    Dumbbell shoulder press 10 reps
    Wide grip lat pulldown 10 reps
    Dumbbell shoulder press 10 reps
    Wide grip lat pulldown 10 reps
    Lunge 10 reps each side
    Swiss ball crunch 12 reps
    Lunge 10 reps each side
    Swiss ball crunch 12 reps
    Lunge 10 reps each side
    Swiss ball crunch 12 reps

    For A6 and B6 you would repeat A5 and B5

    For A7 and A8 you do the same as A5 and A6 EXCEPT do 8 reps for everything except jackknives you do 15 reps
    For B7 and B8 you do the same as B5 and B6 EXCEPT do 8 reps for everything except swiss ball cruches you do 15 reps

    Does that all make sense?

    Sorry for the multiple edits.. I had to go back and forth between this and work lol
  • mmmb300
    mmmb300 Posts: 10 Member
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    THANK YOU!!!
    Makes so much more sense!
  • PBsMommy
    PBsMommy Posts: 1,166 Member
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    You are welcome. :bigsmile:
  • joolson45
    joolson45 Posts: 80 Member
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    Thanks for posting that ... I was confused too... plus I ordered the book onto my kindle and am havving a hard time maximing the font so I could read it clearly for the workout section so this helped a lot... mmb300 i am starting today 3/27 if you want to compare notes we should be at the same phase together...:)
  • doitforabby
    doitforabby Posts: 137 Member
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    Very nice PBsMommy! Thanks for that!
  • PBsMommy
    PBsMommy Posts: 1,166 Member
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    Thanks for posting that ... I was confused too... plus I ordered the book onto my kindle and am havving a hard time maximing the font so I could read it clearly for the workout section so this helped a lot... mmb300 i am starting today 3/27 if you want to compare notes we should be at the same phase together...:)

    I have the book on my Nook... Definitely know the feeling. Also, with the Nook version, where it list the exercises for each stage and list the page number of the examples beside it.. The page numbers aren't correct. So I had to make my own list lol
  • mira2602
    mira2602 Posts: 78 Member
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    bump for later
  • chrystalah
    chrystalah Posts: 29 Member
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    Bump

    I'm starting today & that was very helpful!!! I was gonna try to do this at home, but don't have all the equipment... Any substitutions for lat pulldowns?
  • kimberliiw
    kimberliiw Posts: 242 Member
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    Chrystalah I just did B last night for the first time (doing it at home also) and substituted the pullover on page 201. IThe book said it works the muscles in a slightly different way but could be used as an alternate.
  • PBsMommy
    PBsMommy Posts: 1,166 Member
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    Chrystalah I just did B last night for the first time (doing it at home also) and substituted the pullover on page 201. IThe book said it works the muscles in a slightly different way but could be used as an alternate.

    I do this as well... and for the seated row, I do the dumbell bent over row (not sure on what page tho).
  • tnjackso1
    tnjackso1 Posts: 312 Member
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    bump, my first day is today!!! I needed that PBsMommy!!
  • Nanigae
    Nanigae Posts: 7
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    bump
    Thanks--just starting as well. This will help!
  • shimmergal
    shimmergal Posts: 381 Member
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    bump!
  • bonjour24
    bonjour24 Posts: 1,119 Member
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    bumping- day 1 was today, but i'm doing it at home too so some of the suggestions are really helpful.
  • FitnSassy
    FitnSassy Posts: 263 Member
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    Bump
  • ummommyme
    ummommyme Posts: 362 Member
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    bump, thanx
  • mira2602
    mira2602 Posts: 78 Member
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    this is what I was looking for, bump for later
  • Trisha_Nijs
    Trisha_Nijs Posts: 6 Member
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    The book is intimidating for first timers
    I am starting today... so a BIG thank you for this, it's a great help!

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