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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

 

Rachel McLish Dumbell Curls

Rachel McLish Flexing