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New Rules Of Lifting for Women - Phase 1
General
Beginner
Dumbbell
Plan Details
The New Rules Of Lifting for Women - Phase 1 routine by vrobi2 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
A1
Est. 29 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
B1
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
A2
Est. 29 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
B2
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
A3
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
B3
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
A4
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
B4
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
A5
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
B5
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
A6
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
B6
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
A7
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
B7
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
A8
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
B8
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
