New Rules Of Lifting for Women - Phase 1

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New Rules Of Lifting for Women - Phase 1 - JEFIT

New Rules Of Lifting for Women - Phase 1

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The New Rules Of Lifting for Women - Phase 1 routine by gzeigler is a 18 day workout plan. It is a beginner level plan to achieve general fitness goals.

Complete phase one from New Rules of Lifting for Women by Lou Schuler, M.S. Cassandra Forsythe and Alwyn Cosgrove. I take no credit for the creation of this plan. this is a word for word input to Jefit fir your use with this app.

Routine detail

Day 1

Est. 30 min

5 exercises

Barbell Squat

2 Sets x 15 Reps

Push-Up

2 Sets x 15 Reps

Cable Rope Seated Row

2 Sets x 15 Reps

Dumbbell Step-Up

2 Sets x 15 Reps

Jackknife Sit-Up

2 Sets x 8 Reps

Day 2

Est. 30 min

5 exercises

Barbell Deadlift

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Dumbbell Lunge

2 Sets x 15 Reps

Stability Ball Crunch

2 Sets x 8 Reps

Day 3

Est. 30 min

5 exercises

Barbell Squat

2 Sets x 15 Reps

Push-Up

2 Sets x 15 Reps

Cable Rope Seated Row

2 Sets x 15 Reps

Dumbbell Step-Up

2 Sets x 15 Reps

Jackknife Sit-Up

2 Sets x 8 Reps

Day 4

Est. 30 min

5 exercises

Barbell Deadlift

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Dumbbell Lunge

2 Sets x 15 Reps

Stability Ball Crunch

2 Sets x 8 Reps

Day 5

Est. 28 min

5 exercises

Barbell Squat

2 Sets x 12 Reps

Push-Up

2 Sets x 12 Reps

Cable Rope Seated Row

2 Sets x 12 Reps

Dumbbell Step-Up

2 Sets x 12 Reps

Jackknife Sit-Up

2 Sets x 10 Reps

Day 6

Est. 28 min

5 exercises

Barbell Deadlift

2 Sets x 12 Reps

Dumbbell Seated Shoulder Press

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Dumbbell Lunge

2 Sets x 12 Reps

Stability Ball Crunch

2 Sets x 10 Reps

Day 7

Est. 28 min

5 exercises

Barbell Squat

2 Sets x 12 Reps

Push-Up

2 Sets x 12 Reps

Cable Rope Seated Row

2 Sets x 12 Reps

Dumbbell Step-Up

2 Sets x 12 Reps

Jackknife Sit-Up

2 Sets x 10 Reps

Day 8

Est. 28 min

5 exercises

Barbell Deadlift

2 Sets x 12 Reps

Dumbbell Seated Shoulder Press

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Dumbbell Lunge

2 Sets x 12 Reps

Stability Ball Crunch

2 Sets x 10 Reps

Day 9

Est. 36 min

5 exercises

Barbell Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Cable Rope Seated Row

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets x 10 Reps

Jackknife Sit-Up

3 Sets x 12 Reps

Day 10

Est. 36 min

5 exercises

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Day 11

Est. 36 min

5 exercises

Barbell Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Cable Rope Seated Row

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets x 10 Reps

Jackknife Sit-Up

3 Sets x 12 Reps

Day 12

Est. 36 min

5 exercises

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Day 13

Est. 34 min

5 exercises

Barbell Squat

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Cable Rope Seated Row

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Jackknife Sit-Up

3 Sets x 15 Reps

Day 14

Est. 34 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Day 15

Est. 34 min

5 exercises

Barbell Squat

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Cable Rope Seated Row

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Jackknife Sit-Up

3 Sets x 15 Reps

Day 16

Est. 34 min

5 exercises

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Day 17

Special Workout A

Est. 13 min

5 exercises

Barbell Squat

1 Set

Push-Up

1 Set

Cable Seated Row

1 Set

Dumbbell Step-Up

1 Set

Jackknife Sit-Up

1 Set

Day 18

Special Workout B

Est. 13 min

5 exercises

Barbell Deadlift

1 Set

Dumbbell Seated Shoulder Press

1 Set

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Lunge

1 Set

Stability Ball Crunch

1 Set

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New Rules Of Lifting for Women - Phase 1

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