Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

1. Why lifting weights is important to me
2. Misconceptions women make about lifting weights
3. Things to-do
4. Lifting program weeks 1 – 5

Then check-out Part 2 of Lifting Weights / Resistance Training

• My workouts for weeks 6 – 10
• Articles that discuss general guidelines about training and the menstrual cycle

I completed the 10 weeks of the two workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

My next 4 weeks of workouts and 1 rest week (weeks 11 – 15) are now complete and it feels so good!

Side Note: The next 5 weeks will not be as many super-sets as the last 10 weeks, but larger circuits. This means more volume and a little lighter weight (or not). Circuit training is a higher intensity training regime that builds strength and requires more muscular endurance than a super-set does.

The first workout of the week will still be a super-set style training. The next two workouts are circuit style training. As each week progresses, I will still modify the weight to continue to challenge by body to adapt.

Week 11

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

• Reverse Lunge – 20lbs front loaded barbell or kettlebell (0:40 – 1:52)
• Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
• Smith Machine Pull-up or Inverted Row – Bodyweight
• Cable Pull-through – 25 lbs
• Hip Thrusts – 50 lb barbell
• Alternating Hammer Curls – 15 lb dumbbells

Thursday – Full Body Circuit Training

You can use one set of dumbbells for the whole circuit or you can set-up various weights around you to grab as you change exercises to fit where your current strength is, which is what I like to do.

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

• Seated Overhead Press – 15 lb dumbbells
• Step-ups – bodyweight
• Chest Press – 20 lb dumbbells
• Reverse Lunge – 20 lb barbell
• Bent-over Row – 20 lb dumbbells
• Goblet Squat – 30 lb dumbbells

Circuit 2 – (Repeat 2x)

• Straight Leg Deadlift – 50 lb barbell 
• Bent Over Row – 50 lb barbell 
• Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 1x)

• Push-ups  or Incline Push-ups 
• Plank 

Saturday

• 20 min Walk with Dad
• 30 min Kayak with Sister

Week 12

I wasn’t feeling very well in the gym this day. I managed to get in 4 sets of the following, but it was really difficult. I still needed steps by the time I got to the gym, so I also warmed up and cooled down with 10 minute treadmill walks.

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

• Reverse Lunge – 20lbs front loaded barbell (added reps)
• Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
• Smith Machine Pull-up or Inverted Row – Bodyweight
• Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 4x) – (You need a flat bench for this circuit)

• Seated Overhead Press – 20 lb dumbbell (increased weight)
• Chest Press – 20 lbs dumbbells
• Reverse Lunge – Bodyweight (increased reps)
• Bent-over Row – 20 lb dumbbells
• Goblet Squat – 35 lb dumbbells (increased weight)
• Seated Leg Press – 130 – 140 lbs

Circuit 2 – (Repeat 3x)

• Straight Leg Deadlift – 50 lb barbell (increased reps)
• Bent Over Row – 50 lb barbell (increased reps)
• Bulgarian Split Squat – Bodyweight
• Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 2x)

• Push-ups – Incline
• Plank

Week 13 – Rest & Recover

Week 14

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

• Reverse Lunge – 20lbs front loaded barbell
• Standing Single-Arm Overhead Press – 15 lb dumbbell 
• Wide-Stance Squats – 45 lb dumbbell 
• Standing Cable Rows – 65 lbs (alternating underhand and overhand grip)
• Alternating Hammer Curls – 15 lb dumbbells 
• Seated Leg Press – 130 – 140 lbs

I only managed to get one lifting session in this week, which is unfortunate, but ok. I spent the last part of this week preparing for a large and fun Mother’s Day lunch on Saturday.

Week 15

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Front Squat (1 Set of 20) – 20 lb barbell

Circuit 1 – (4 Sets of 8-12 Reps)

• Seated Overhead Press – 20 lb dumbbell
• Chin-up or Assisted Chin-up w/ band or machine
• Hamstring Curls (machine 50 lbs or swiss ball) 

Circuit 2 – (4 Sets of 8-12 Reps)

• Seated Row – 50 lbs 
• Push-ups – Bodyweight 
• Plank

Goblet Squat (1 Set of 25) – 25 lb dumbbell

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

• Seated Overhead Press – 20 lb dumbbell
• Step-ups – bodyweight
• Chest Press – 20 lbs dumbbells 
• Reverse Lunge – bodyweight
• Bent-over Row – 40 lb barbell
• Goblet Squat – 30 lb dumbbells 

Circuit 2 – (Repeat 3x)

• Straight Leg Deadlift – 40 lb barbell 
• Upright Row – 30 lb barbell
• Bulgarian Split Squat – Bodyweight
• Biceps Curl – 30 lb barbell

Saturday – Full Body Circuit Training

• Reverse Lunge – 30 lb front loaded barbell
• Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
• Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates
• Smith Machine Pull-up or Inverted Row – Bodyweight
• Wide-Stance Squat – 45 lb dumbbell
• 15 min treadmill walk

Here are some of my other blog posts that discuss exercise.

• Part 1 of Lifting Weights / Resistance Training
• Part 2 of Lifting Weights / Resistance Training
• 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?
• The Contraption for Better Legs & Glutes
• 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.