NROLFW: Stage 6

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As described in the NROLFW Overview (suggested prior reading), The New Rules of Weight Lifting for Women is a 6-month strengthening plan. The plan includes 7 Stages, with two Workouts (A and B) for each Stage.

Summaries of Past Stages
Stage 1
Stage 2
Stage 3
Stage 4
Stage 5

The New Rules of Lifting for Women

Stage 6 was all about variety. Each exercise within each workout had different set/rep instructions, so I’ll indicate that with my weights below.

Stage 6, Workout A (repeated 4 times)

Negative Chin Ups (3 sets of 1 for each workout)
Workout 1: completed all sets
Workout 4: completed all sets

Underhand Grip Lat Pulldown (10 sets of 2 for each workout)
Workout 1: 95 lbs
Workout 4: 105 lbs

Barbell Split Squat (workouts were sets x reps as follows: 2 x 10, 2 x 8, 3 x 6, 3 x 4, 2 x 10)
Workout 1: 20 pounds plus bar
Workout 4: 30 pounds plus bar

Push Up (workouts as follows: 2 x 10, 2 x 8, 3 x 6, 3 x 4, as many reps as possible)
Workout 1: 10
Workout 4: 19

Stage 6, Workout B (repeated 4 times)

Reverse Lunge, One Dumbbell on Shoulder (workouts as follows: 2 x 10, 3 x 8, 3 x 6, 4 x 4, 2 x 10)
Workout 1: 15 lbs
Workout 4: 20 lbs

Dumbbell 2-point Row (workouts as follows: 2 x 10, 3 x 8, 3 x 6, 4 x 4, 2 x 10)
Workout 1: 15 lbs
Workout 4: 20 lbs

Dumbbell Push Press (workouts as follows: 2 x 10, 3 x 8, 3 x 6, 4 x 4, 2 x 10)
Workout 1: 20 pounds
Workout 4: 20 pounds

Back Extension (workouts as follows: 2 x 10, 3 x 8, 3 x 6, 4 x 4, 2 x 10)
Workout 1: with 25 pounds
Workout 4: with 25 pounds

Incline Reverse Crunch (workouts as follows: 2 x 10, 3 x 8, 3 x 6, 4 x 4, 2 x 10)
Workout 1: 10 reps
Workout 2: 10 reps

Overall, Stage 6 was a nice shake up with more variety. I don’t think I changed my weight enough throughout the different workouts to really get the full benefit of doing different set/rep combinations. Still, it’s nice to know I’m done with the second to last stage, and it will definitely be an accomplishment when I finish the whole program!

More NROLFW
Overview
Stage 1
Stage 2
Stage 3
Stage 4
Stage 5

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