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Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.
In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.
Day 1:
CHEST & ARMS
Incline Bench Press: (2 warm up sets) followed by 2 sets of 5-8 reps
Incline Fly: 2 sets of 5-8 reps
Cable Crossover: 2 sets of 5-8 reps
Pullover 1 set of 5-8 reps
Lying French Press: 2 sets of 5-8 reps
Tricep Pressdown & Bicep Curl: 3 supersets of 5-8 reps
Dumbell Tricep Extensions & Concentration Curls: 3 supersets of 5-8 reps
Resistance Crunches: 5 sets of 20 reps
Day 2:
LEGS & LOWER BACK
Leg Curl & Leg Extension: 2 warm-up supersets
Leg Curl: 3 sets of 10-12 reps
Hack Squat: 4 sets of 5-8 reps
Leg Extension: 3 sets of 5-8 reps
Long Lunge: 1 set of 20 reps
Calf Raise: 2 warm-up sets of 5-8 reps
4 sets of 5-8 reps
Bench Knee Up: 5 sets of 20 reps
Day 3:
BACK & SHOULDERS
Pulley Row: 3 warm-up sets of 15 reps
3 sets of 5-8 reps
Bent-over Row: 3 sets of 5-8 reps
Lat-Pulldown: 2 sets of 5-8 reps (to the front)
2 sets of 5-8 reps (to the rear)
Bent-over Lateral: 3 sets of 5-8 reps
Side Lateral: 3 sets of 5-8 reps
Military Press: 3 sets of 5-8 reps
Upright Row: 1 set of 5-8 reps
Chain reaction sit-up: 5 sets of 20 reps
Day 4:
REST
Day 5:
CHEST & ARMS
Incline Bench Press: (2 warm up sets) followed by 2 sets of 5-8 reps
Incline Fly: 2 sets of 5-8 reps
Cable Crossover: 2 sets of 5-8 reps
Pullover 1 set of 5-8 reps
Lying French Press: 2 sets of 5-8 reps
Tricep Pressdown & Bicep Curl: 3 supersets of 5-8 reps
Dumbell Tricep Extensions & Concentration Curls: 3 supersets of 5-8 reps
Resistance Crunches: 5 sets of 20 reps
Day 6:
LEGS & LOWER BACK
Leg Curl & Leg Extension: 2 warm-up supersets
Leg Curl: 3 sets of 10-12 reps
Hack Squat: 4 sets of 5-8 reps
Leg Extension: 3 sets of 5-8 reps
Long Lunge: 1 set of 20 reps
Calf Raise: 2 warm-up sets of 5-8 reps
4 sets of 5-8 reps
Bench Knee Up: 5 sets of 20 reps
Day 7:
BACK & SHOULDERS
Pulley Row: 3 warm-up sets of 15 reps
3 sets of 5-8 reps
Bent-over Row: 3 sets of 5-8 reps
Lat-Pulldown: 2 sets of 5-8 reps (to the front)
2 sets of 5-8 reps (to the rear)
Bent-over Lateral: 3 sets of 5-8 reps
Side Lateral: 3 sets of 5-8 reps
Military Press: 3 sets of 5-8 reps
Upright Row: 1 set of 5-8 reps
Chain reaction sit-up: 5 sets of 20 reps
