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SOCAL_LEE SparkPoints: (35,425)
Fitness Minutes: (75,475)
Posts: 246
12/13/12 1:41 A

Okay, I got out my copy of NROL for Women.

On day 1, do this:

1) do two sets of 15 squats (pick your level -- body weight or weighted). Rest for 60 seconds between the two sets and after the second set.

2) do one set of 15 pushups (again, pick your level). Rest 60 seconds.

3) do one set of 15 seated rows. Rest 60 seconds.

4) do one set of 15 pushups (again, pick your level). Rest 60 seconds.

5) do one set of 15 seated rows. Rest 60 seconds.

[NOTE: steps 2-5 are the alternating sets of B1 and B2 as laid out in the book]

6) do one set of 15 step-ups. Rest 60 seconds.

7) do one set of 8 prone jackknifes. Rest 60 seconds.

8) do one set of 15 step-ups. Rest 60 seconds.

9) do one set of 8 prone jackknifes. Rest 60 seconds.

[NOTE: steps 6-9 are alternating sets of C1 and C2 as laid out in the book]



The next time you go to lift, do this:

1) do two sets of 15 deadlifts. Rest 60 seconds after each set.

2) do one set of 15 dumbbell shoulder presses. Rest 60 seconds.

3) do one set of wide-grip lat pulldowns. Rest 60 seconds.

4) do one set of 15 dumbbell shoulder presses. Rest 60 seconds.

5) do one set of wide-grip lat pulldowns. Rest 60 seconds.

[NOTE: steps 2-5 are the alternating sets of B1 and B2 as laid out in the book]

6) do one set of 15 lunges. Rest 60 seconds.

7) do one set of 8 swiss-ball crunches. Rest 60 seconds.

8) do one set of 15 lunges. Rest 60 seconds.

9) do one set of 8 swiss-ball crunches. Rest 60 seconds.

Hope that makes sense.

DALCANT757 Posts: 152
12/12/12 10:32 P

This is not really answering your question directly, but the same rules of lifting generally apply to both men and women. So if your book is hard to understand, you can really grab any weightlifting book that does work for you.

DMJAKES Posts: 1,607
12/12/12 2:13 P

It's been quite a while since I've worked through that book (it's at home, not with me), but I would suggest checking out their forums online (newrulesoflifting.com, I think). I think there's a sticky thread explaining how Lou meant for the workouts to be done. If I recall correctly, there is a FAQ in the book as well? Flip through those and see if that question is answered there.

Great book, you'll be glad you took the time to go through it!

QUIRKKK SparkPoints: (1,592)
Fitness Minutes: (1,211)
Posts: 4
12/12/12 1:54 P

I've had this book for awhile, I just renewed my gym membership so I'm wanting to start lifting.

However, I am having a heck of a time with the workout chart. I don't understand what I'm supposed to do on day 1, day 2, etc...
Does anyone have this written out in an easier to understand way?
Like instead of going by workout, going by day?

Or am I missing something huge...
Like I said, be nice please :C

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