IFBB Pro Female Bodybuilder, Author, Actress & First Ms. Olympia Winner of Early 1980
Raquel Livia Elizondo, also popularly known as Rachel McLish, was one of the most recognizable fitness industry figures in her heydays. She’s also popularly known for being the first winner of the 1980s Ms. Olympia trophy that cemented her legacy forever in the fitness industry.
Her achievements didn’t stop here, and in 1999 she got inducted into the Hall of Fame, inspiring future generations of females to build their bodies. She also got featured in many movies and even wrote one of the best-selling books of her time. However, if you’ve questions like what’s Rachel McLish’s workout routine is, then keep reading.
About Rachel McLish
Like other IFBB Pro, Rachel was a genetically gifted IFBB athlete popular for her lean body and beauty in her high school days. Because of this, she was even twice named Cardinal’s Football Sweetheart.
She began training in the gym from hereon and started getting interested in fitness that embarked her towards the fitness journey. By the age of 18, she was completely into fitness and even began working at one of her local health clubs.
Rachel McLish’s Workout Routine – 1 (for Competition)
Monday & Thursday
Morning: Chest & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Chest Flyes (Cables) | 4 | 10 – 15 |
| DB Press (Incline) | 4 | 10 – 15 |
| Cable Crossovers (Change Angles & Last Set Till Failure) | 3 – 4 | 15 – 20 |
| Triceps Pushdowns | 3 | 10 – 15 |
| Triceps Cable Pushdowns (Reverse Grip) | 3 | 10 – 15 |
| Lying BB Triceps Extensions | 2 | 10 – 15 |
| Double Hand DB Triceps Extensions | 2 | 10 – 15 |
| BB Curls (Standing) | 2 | 10 – 15 |
| 1 – Arm Curls (Pulley) | 2 | 10 – 15 |
| DB Curls (Incline) | 2 | 10 – 15 |
Afternoon – Aerobics & Posing
- Running – 3 to 5 Miles
- Posing – 1 Hr
Evening: Abs
| Exercise | Sets | Reps |
|---|---|---|
| Nautilus Crunches | 3 | 30 |
| Leg Raises (Lying) | 3 | 50 |
| Sit-Ups (Roman Chairs) | 3 | 50 |
| Seated Stick Twists | 2 – 3 | 3 – 4 Minutes |
Tuesday & Friday:
Morning: Quadriceps, Hamstrings & Calf
| Exercise | Sets | Reps |
|---|---|---|
| Stationary Bike Cycling | – | 10 – 15 Min |
| Leg Curls | 5 | 15 – 25 |
| Hack Squats | 5 | 15 – 25 |
| Leg Extensions | 4 | 15 – 25 |
| Leg Press (Vertical) | 4 | 15 – 25 |
| Lunges | 3 | 30 |
| Calf Raises (Standing) | 4 | 15 – 20 |
| Calf Raises (Seated) | 4 | 15 – 20 |
| 1 – Legged Calf Raises | 2 | Till Failure |
Afternoon: Aerobics & Posing
- Aerobics – 1 Hr
- Easy Cycling – 1 Hr
- Posing Practice – 1 Hr
Wednesday & Saturday:
Morning: Shoulders & Back
| Exercise | Sets | Reps |
|---|---|---|
| Shoulder Press – Warm-Up | 2 – 3 | 20 – 3 |
| DB Side Lateral Raises | 4 | 10 – 15 |
| Military Press | 4 | 10 – 15 |
| DB Front Raises | 2 | 10 – 15 |
| BB Shrugs | 2 | 10 – 15 |
| Bent-Over Lateral Raises | 4 | 10 – 15 |
| Lat Pull Downs (Stiffed Arms) | 4 | 10 – 15 |
| Wide Grip Lat Pulldowns (Front) | 4 | 10 – 15 |
| Stead Cable Rowing | 3 | 10 – 15 |
| T – Bar Rowing | 3 | 10 – 15 |
Note: We couldn’t find the Afternoon & Evening Workout.
Sunday: Rest Day
Rachel McLish’s Workout Routine – 2 (for Intermediates)
Monday & Thursday
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups (Bent Knees) | 3 | 25 – 30 |
| Leg Raises (Use Bench) | 3 | 25 – 30 |
| Decline BB Press | 3 | 8 – 12 |
| Incline DB Flys | 2 | 8 – 12 |
| Pec Deck Flys | 2 | 8 – 12 |
| Nautilus Overhead Press | 2 | 8 – 12 |
| Nautilus Side Lateral Raises | 2 | 8 – 12 |
| DB Bent Over Lateral Raises | 2 | 8 – 12 |
| Seated Cable Rowing | 3 | 8 – 12 |
| 1 – Arm DB Rowing | 2 | 8 – 12 |
| Front Lat Pulldowns | 2 | 8 – 12 |
| BB Upright Rows | 3 | 8 – 12 |
| Calf Presses On Leg Press Machine | 3 | 15 – 20 |
| Calf Raises (Standing) | 2 | 10 – 15 |
Tuesday & Friday:
| Exercise | Sets | Reps |
|---|---|---|
| V – Sit-Ups | 3 | 20 – 25 |
| Crunches | 3 | 20 – 25 |
| Seated Twists | 3 | 50 |
| Hack Squats | 3 | 10 – 15 |
| BB Front Squats | 2 | 10 – 15 |
| Leg Extensions | 3 | 10 – 15 |
| Leg Curls | 3 | 10 – 15 |
| Alternate DB Curls | 3 | 8 – 12 |
| Cable Preacher Curls | 2 | 8 – 12 |
| Cable Triceps Pushdowns | 3 | 8 – 12 |
|  1 – Arm DB Triceps Extensions | 2 | 8 – 12 |
| Calf Raises (Seated) | 3 – 4 | 10 – 15 |
Rachel McLish’s Workout Routine – 3 (for Intermediates)
Monday & Thursday:
| Exercise | Sets | Reps |
|---|---|---|
| Leg Raises (Use Bench) | 3 | 20 – 30 |
| Knee – Ups | 3 | 30 – 50 |
| Leg Press | 3 | 10 – 15 |
| Lunges | 3 | 10 – 15 |
| Leg Extensions | 3 | 10 – 15 |
| Leg Curls | 3 | 10 – 15 |
| Leg Raises W/ Pulley (Hip Movements 4 Ways) | 1 – 2 | 10 – 15 |
| BB Upright Rowing | 3 | 8 – 12 |
| Behind The Neck Lat Pulldowns | 3 | 8 – 12 |
| Lat Pulldowns (Front) | 2 | 8 – 12 |
| Seated Cable Rowing | 2 | 8 – 12 |
| Calf Raises (Seated) | 3 | 10 – 15 |
| Calf Raises (Standing) | 3 | 10 – 15 |
Tuesday & Friday:
| Exercise | Sets | Reps |
|---|---|---|
| Roman Chair Sit-Ups | 3 | 20 – 30 |
| Crunches | 3 | 20 – 30 |
| Seated Twists | 3 | 50 |
| Incline BB Press | 3 | 8 – 12 |
| Pec Deck Flys | 3 | 8 – 12 |
| Cable Flys (Flat Bench) | 2 | 8 – 12 |
| Alternate DB Press | 3 | 8 – 12 |
| DB Side Lateral Raises | 2 | 8 – 12 |
| Bent Over DB Lateral Raises | 3 | 8 – 12 |
|  Alternate DB Curls | 3 | 8 – 12 |
| Cable Preacher Curls | 2 | 8 – 12 |
| Cable Triceps Pushdowns | 3 | 8 – 12 |
| Cable Triceps Extensions | 3 | 8 – 12 |
| 1 – Legged Calf Raises | 3 | 15 – 20 |
| Calf Press W/ Leg Press Machine | 3 | 15 – 20 |
Rachel McLish As Competitive Athlete
Though Rachel was training from her college days, she never thought about making it a competitive career out of it until 1980. And after being inspired by popular athlete Lisa Lyon, getting motivated by numerous bodybuilding magazines, and even promoting her sports club, she participated in the bodybuilding competition. Amazingly, in her very first show, she got well placed and came out with the trophy.
And from there on, she started her incredible journey of becoming a female bodybuilder. A few months later, in 1980, she competed in the Frank Zane Invitational bodybuilding competition, where she got placed second.
By the end of 1980, she competed in the debut of Ms. Olympia for women. And, got placed 1st while making history of becoming the very first Ms. Olympia that let her lead future generations.
Wrapping Up
Rachel McLish is a golden-era female bodybuilder known for generations for being the first Ms. Olympia. So, if you had questions like what’s Rachel McLish’s workout routine then here we’ve tried to cover one to two workout routines of her that will help you out.
