Tags
#bonedensity, #bustingmyths, #eatrealwholefood, #friendsdonotletfriendsdocardio, #healthyhormones, #liftweights, #menstrualcycle, #muscles, #resistancetraining, #restandrecover, #sleepwell, #takeabreak
Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:
- Why lifting weights is important to me
- Misconceptions women make about lifting weights
- Things to-do
- Lifting program weeks 1 – 5
I completed 5 weeks of the workouts in my Part 1 post with modifications each week on number of sets, reps, or weight so that each workout continued to challenge my body to adapt (aka: change).
Then I was stupid while kayaking and got a really bad sunburn down the front of both of my legs and left arm, which prevented me from working out for a full week. You can check out my pictures on my Instagram page. My knees were swollen for 3 days and my ankle was swollen for 5 days, which made it very painful and difficult to walk…..much less exercise. Soooo, had a rest and recover week.
Below you will find my next 5 weeks of workouts (weeks 6 – 10).
Side Note: I like to super-set my workouts so that I can get them done faster and it keeps my heart rate up throughout the whole workout to obtain the cardio benefits. A super-set is when you move from exercise to another exercise without a break in between. When starting out I usually can only do one set of each before taking a break. Once my ability increases, I’ll be able to multiple sets of each before taking a break. I’ve colored the text below to show you my groupings for super-sets.
Week 6
Tuesday – Lower Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Wide-Stance Squats – 45 lb dumbbell
- Goblet Squat – 25 lb dumbbell
- Hip Thrusts – 30 lb barbell
- Hamstring Curl Machine – 45 lbs
- Seated Leg Press – 100, 120, 130 (pounds)
- Hand Walkout
- Garhammer Raise
Thursday – Upper Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Incline Press – 15 lb dumbbells
- Bent-Over Row – 40 lb barbell
- Dips/Press-Down – 40 lb
- Under-hand Grip Lat Pull Downs – 55 lbs
- Arnold Press – 20 lb dumbbells 1 set, 15 lb dumbbells 2nd and 3rd sets
- Wide-grip Drag Bicep Curl – 30 lb barbell (note: drag the barbell up and down the body)
- Lateral Raise – 5 lb dumbbells
- Paloff Press – 10 lbs on the cables
Sunday – Full Body (3 Sets of 8-10 Reps)
- Hack Squat – 35 lbs (Barbell – https://www.youtube.com/watch?v=KDFzmSLDN0s, Machine – https://www.youtube.com/watch?v=T6_YE_Hra34)
- Traditional Leg Press – 90 lbs
- Feet Elevated Glute Bridge – Bodyweight
- Wide Grip Cable Row – 50 lbs on cables
- Smith Machine Pull-up – Bodyweight
- Smith Machine Push-ups – Bodyweight
- 2-way Lunges – Reverse, Curtsy – Bodyweight
- Paloff Press w/ Oblique Twist – 10 lbs on the cables
Week 7
Tuesday – Active Recovery Day (I was still sore from Sunday’s workout)
- 15 minute revolving stairs
- 15 minute treadmill walk
- Plank
- Mobility Work & Stretching
Saturday – Lower Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Wide-Stance Squats – 50 lb dumbbell
- Goblet Squat – 25 lb dumbbell
- Hip Thrusts – 40 lb barbell
- Hamstring Curl Machine – 50 lbs
- Traditional Leg Press – 90 lbs
- 10 minute walking cool down
Week 8
Tuesday – Upper Body (3 Sets of 8-10 Reps)
- Warm-up: Assisted Pull-ups and Chin-ups
- Incline Press – 20 lb dumbbells
- Wide Grip Cable Row – 50 lbs on cables
- Dips/Press-Down – 50 lb
- Under-hand Grip Lat Pull Downs – 40 lbs
- Arnold Press – 15 lb dumbbells
- Wide-grip Drag Bicep Curl – 30 lb barbell
- Lateral Raise – 5 lb dumbbells
- Paloff Press w/ Oblique Twist – 10 lbs on the cables
Thursday – Lower Body (3 Sets of 6-10 Reps)
- Warm-up: 10 minutes treadmill walk
- Wide-Stance Squats – 50 lb dumbbell
- Goblet Squat – 30 lb dumbbell
- Seated Leg Press – 115, 125, 135 (pounds)
- Hamstring Curls – 50 lbs
- Glute Bridge – Bodyweight (1 set)
- Garhammer Raise (1 set)
Week 9
Tuesday – Upper Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Incline Press – 20 lb dumbbells
- Bent-Over Row – 45 lb barbell
- Dips/Press-Down – 50 lb
- Under-hand Grip Lat Pull Downs – 50 lbs
- Arnold Press – 20 lb dumbbells 2 sets, 15 lb dumbbells 3rd set
- Wide-grip Drag Bicep Curl – 30 lb barbell
- Lateral Raise – 5 lb dumbbells
- Paloff Press w/ Oblique Twist – 10 lbs on the cables
Thursday – Lower Body (3 Sets of 6-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Wide-Stance Squats – 50 lb dumbbell
- Goblet Squat – 30 lb dumbbell
- Hip Thrusts – 50 lb barbell
- Hamstring Curl Machine – 50 lbs
- Seated Leg Press – 120, 130, 140 (pounds)
- Stretch
Side Note: My menstrual cycle threw me for a loop so my 3rd workout this week did not happen…..and that’s ok.
Below are some article that discuss general guidelines about training and the menstrual cycle:
- How to Train with Your Menstrual Cycle
- The Underground Guide to Planning Your Exercise Around Your Menstruation Cycle
- Training & Recovery During Your Menstrual Cycle
Week 10
Wednesday – Lower Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Goblet Squat – 30 lb dumbbell
- Straight-Leg Dead-lift – 50 lb barbell or Kettlebell
- Feet Elevated Glute Bridge – Bodyweight
- Bulgarian Split Squat – Bodyweight
- Seated Leg Press – 125, 135, 145 (pounds)
Friday – Upper Body (3 Sets of 8-10 Reps)
- Warm-up: 10 minutes revolving stairs
- Incline Press – 20 lb dumbbells
- Bent-Over Row – 50 lb barbell
- Dips/Press-Down – 50 lb
- Under-hand Grip Lat Pull Downs – 60 lbs
- Arnold Press – 15 lb dumbbells 2 sets, 15 lb dumbbells 3rd set
- Wide-grip Drag Bicep Curl – 30 lb barbell
- Lateral Raise – 5 lb dumbbells
- Paloff Press w/ Oblique Twist – 10 lbs on the cables
Here are some of my other blog posts that discuss exercise.
- Part 1 of Lifting Weights / Resistance Training
- The Contraption for Better Legs & Glutes
- Let’s Talk Exercise
- Exercise: What do to when your schedule gets crazy!
- What’s age have to do with it?!?
- The Trifecta
- Are you applying a band-aid to a mortal wound?
- Body Types
If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.
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